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AN ONFITNESS PUBLICATION<br />
SUPER CHARGE YOUR NUTRITION KNOWLEDGE<br />
FOR THOSE SEEKING KNOWLEDGE<br />
GET IN THE<br />
BEST HEALTH<br />
OF YOUR LIFE<br />
With information on:<br />
Sports <strong>Nutrition</strong>, Protein,<br />
Supplements, Medicine,<br />
Diet plans, Vitamins,<br />
Health AND Food<br />
THE GREAT<br />
PROTEIN<br />
DEBATE<br />
Is protein<br />
the best<br />
anti-obesity weapon we<br />
have?<br />
FOODS THAT<br />
Eating<br />
HEAL strategies<br />
to get lean and fit<br />
GUIDE<br />
CUTTING EDGE NUTRITION<br />
AND HEALTH INFORMATION<br />
VASCULAR<br />
DISEASE<br />
SIMPLIFIED<br />
You are what you eat<br />
WHY WE CRAVE<br />
BAD FOODS<br />
THE BIG<br />
DEAL ABOUT<br />
RAW FOODS<br />
FAT LOSS<br />
FOODS<br />
$6.99 Digital.<br />
Well worth the<br />
health investment.
Greens for<br />
immune<br />
defense<br />
An October 2011<br />
report in the<br />
journal Cell found<br />
green vegetables<br />
to be a source of a<br />
chemical signal<br />
that is essential to<br />
a fully functioning<br />
immune system.<br />
Green vegetables<br />
ensure that<br />
immune cells in<br />
the gut and the<br />
skin, known as<br />
intra-epithelial<br />
lymphocytes,<br />
function properly.<br />
Just one more<br />
reason to eat your<br />
greens!<br />
Foods that heal<br />
6 smart eating strategies to get healthy, lean and fit, by leading nutritional experts<br />
© Copyright 2015,<br />
Publisher Consultant,<br />
Inc. All rights reserved.<br />
Information appearing in<br />
<strong>Clean</strong> <strong>Nutrition</strong> <strong>Guide</strong>, an<br />
OnFitness ® publication,<br />
may not be reproduced<br />
in whole or in part<br />
without express written<br />
permission of the<br />
publisher. OnFitness ® is a<br />
trademark of Publisher<br />
Consultant, Inc.,<br />
established in 1999<br />
This eBook is not<br />
intended to provide<br />
medical advice on<br />
personal health<br />
conditions or to replace<br />
recommendations made<br />
by health professionals.<br />
The opinions expressed<br />
by contributors and<br />
sources quoted in articles<br />
are not necessarily those<br />
of the editor or the<br />
publisher. Advertisers<br />
and advertising agencies<br />
assume liability for all<br />
content of advertising<br />
and for any claims<br />
arising there from.<br />
2<br />
STRATEGY<br />
–— 1 —–<br />
Vascular disease<br />
simplified: you are<br />
what you eat<br />
By Dr. Case Adams<br />
During the Dark Ages of medicine, dying from heart<br />
disease meant the heart died. “He died from a<br />
broken heart” was a popular saying.<br />
Those days are gone, yet the mystery of heart disease<br />
has continued for many.<br />
Actually, most heart disease is vascular disease — also<br />
described as cardiovascular disease. Most problems<br />
attributed to a weak and/or diseased heart are caused by<br />
damaged blood vessels.<br />
Like any part of the body, when the heart is deprived<br />
of nutrition — and oxygen rich blood — it becomes<br />
weaker. Decreased blood flow to the heart over a period<br />
of time can thus weaken the heart. And shutting off blood<br />
flow to the heart due to an occlusion (clogging) results in<br />
ischemia — heart attack.<br />
When narrowed arteries that feed the brain become<br />
clogged, this causes a stroke. The release of thrombin —<br />
blood vessel wall scar tissue — can clog one or more of<br />
the tiny vessels feeding brain tissues. The result is often<br />
brain damage.<br />
Damaged and narrowed arteries feeding the heart is<br />
coronary artery disease. Likewise, cor pulmonale heart<br />
disease is the obstruction of lung-heart blood vessels,<br />
often related to high blood pressure.<br />
Hypertension (high blood pressure) is caused by a lack<br />
of elasticity in the blood vessels — produced by the<br />
hardening (scarring) of damaged blood vessel walls.<br />
Varicose veins occur when the blood vessels that return<br />
blood to the heart become damaged. The lifter valves<br />
within the veins become weak, and don’t pump all the<br />
blood back to the heart. This accumulates blood in the<br />
veins and surrounding tissues — seriously engorging veins.<br />
Fibromuscular dysplasia, or FMD, is a swelling of the<br />
blood vessel walls. Recent research from the Mayo Clinic<br />
has found that at least 10 million Americans may<br />
unknowingly suffer from FMD.<br />
We can link most disorders related to heart disease or<br />
cardiovascular disease to one issue: damaged and<br />
weakened blood vessels: vascular disease, in other words.<br />
Publisher Consultant, Inc. All rights reserved. Information appearing in <strong>Clean</strong> <strong>Nutrition</strong> ® magazine may not be reproduced in whole or in part<br />
without express written permission from the publisher. <strong>Clean</strong> <strong>Nutrition</strong> ® is a trademark of Publisher Consultant, Inc., established in 1999,<br />
and is not to be used in any way, shape or form unless there is direct written permission from its publisher.
A CONTENT-SPONSORED ADVERTISEMENT<br />
All about mushrooms<br />
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If you don’t know what a mycelium in a<br />
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Dr. Cun Zhuang, Ph.D., Vice President of Research and<br />
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MW is recognized as a leader in mushroom products. The name<br />
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does in the wild.<br />
MW does not use any commercial pesticides or fertilizers. The<br />
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A CONTENT-SPONSORED ADVERTISEMENT<br />
PROTECT AND REPAIR YOUR SKIN<br />
NATURALLY FROM THE INSIDE-OUT<br />
As a dermatologist, I see patients<br />
every day that experience negative<br />
short and long-term effects of the<br />
sun’s harmful UV rays. When UV rays hit<br />
your skin, they can be relected,<br />
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skin cells, immune cells, DNA, and<br />
collagen. Because UV damage is<br />
cumulative, it is of vital importance to<br />
start taking care of your skin early on to<br />
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Dermatologists are constantly telling<br />
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UV damage by wearing hats and<br />
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hours, and of course, use sunscreen with<br />
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of sunscreen and dermatologists'<br />
tremendous efforts to encourage people<br />
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Excuses range from not liking the way<br />
sunscreen feels on their skin, the way it<br />
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related to certain ingredients. Even those<br />
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Recent innovations have come up with<br />
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There are also numerous scientific studies in<br />
medical journals which have shown that you<br />
are able to obtain a natural internal SPF<br />
equivalent from various nutrients including<br />
beta carotene (from carrots), lycopene (from<br />
tomatoes), or polypodium leucotomos (from<br />
a fern) to name a few. Unfortunately not<br />
many people eat diets rich in nutrients in<br />
order to obtain these benefits, which is why<br />
I created UVO, a vitamin supplement<br />
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As a Board Certified Dermatologist and<br />
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three main benefits: Drinking UVO (1) before<br />
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Kale for<br />
weight loss<br />
and health<br />
Kale is one of the<br />
most nutrient rich<br />
foods on the<br />
planet and one<br />
that you should<br />
eat at least a few<br />
times a week if<br />
you can manage<br />
it.<br />
Kale stands out in<br />
its high number<br />
of antioxidant<br />
nutrients, antiinflammatory<br />
nutrients and anticancer<br />
nutrients.<br />
It has also been<br />
known to lower<br />
blood pressure. If<br />
you are trying to<br />
lose weight, kale is<br />
your go-to<br />
vegetable because<br />
it provides more<br />
nutritional value<br />
for fewer calories<br />
than any other<br />
food around.<br />
You can lightly<br />
steam kale, add it<br />
raw to soups and<br />
smoothies, or<br />
bake it in the oven<br />
for a healthy kale<br />
chip snack.<br />
3<br />
So what is vascular disease?<br />
Atherosclerosis is the typical scenario relating to blood<br />
vessel damage. Atherosclerosis occurs when the cells of<br />
blood vessel walls are injured by:<br />
1: oxidized low density lipoproteins (LDL)<br />
2: oxidized very low density lipoproteins (VLDL)<br />
3: other oxidative radicals.<br />
The damage produces an immune response to heal the<br />
injury site. The immune system sends macrophages, T-<br />
cells, fibrin, plasmin, platelet-aggregating factor and other<br />
supporting players to the site to patch it up.<br />
The result is not unlike a scab, but it occurs inside the walls<br />
of blood vessels. This scabbing, or plaque, hardens the blood<br />
vessel walls and removes their elasticity and flexibility.<br />
It also results in a narrowing of the lumen — the<br />
opening through which blood flows. This loss of elasticity<br />
and narrowed lumen size results in high blood pressure<br />
and hardening of the arteries.<br />
How do we know if we have<br />
vascular disease?<br />
There are several tests that can reveal — by measuring<br />
inflammation markers — whether we have damaged,<br />
hardened and/or scarred blood vessels.<br />
These inflammation markers include homocysteine,<br />
fibrinogen and C-reactive protein. High levels of these<br />
indicate an increased immune response to blood vessel<br />
wall damage.<br />
As inflammation increases, the risk of thrombosis (and<br />
embolism) increases. Two test markers for this are betathromboglobulin<br />
and platelet factor 4. These indicate<br />
increased risk of heart attack, stroke and aneurysms.<br />
Physicians also measure cholesterol levels to gauge the<br />
oxidizing potential of LDL and VLDL. The ischemiamodified<br />
albumin marker measures a combination of<br />
abnormal cholesterol, vascular damage, inflammation,<br />
hypertension and hyperglycemia (high blood sugar —<br />
which can increase VLDL levels).<br />
The last National Heart Lung and Blood Institute’s<br />
(NHLBI) National Cholesterol Education Report detailed<br />
guidelines for serum cholesterol levels.<br />
The report showed that risk for vascular damage<br />
increases when total cholesterol is:<br />
1: more than 200 mg/dL<br />
2: triglycerides are more than 150 mg/dL<br />
3: HDL-C is outside the 40 to 60 mg/dL range<br />
4: LDL-C is above 100 mg/dL.<br />
LDL levels above 130 mg/dL warrant therapeutic<br />
intervention, according to the report’s guidelines.<br />
Cardiovascular disease is still the number one killer in<br />
the U.S., and it is anticipated to remain number one<br />
through 2020. The American Heart Association has<br />
reported that one-third of Americans — about 80 million<br />
— have some form of cardiovascular disease, and almost<br />
half of Americans have cholesterol levels that increase<br />
their risk for heart disease.<br />
The link between diet and vascular disease<br />
Why is cholesterol so important? Remember that LDL<br />
cholesterol (and VLDL) easily oxidizes, and becomes a<br />
free radical that damages blood vessel walls.<br />
Foods that create high levels of LDL/VLDL in the body<br />
include fried foods, overly processed foods, sugary foods,<br />
saturated fats, hydrogenated oils — especially partially<br />
hydrogenated oils — and low fiber refined foods. Because<br />
the fatty acids in these foods have been degraded by high heat<br />
and other processing, they lend to higher levels of LDL/VLDL.<br />
A lack of fiber in the diet also lends to higher levels of<br />
LDL/VLDL. This is because fiber helps regulate and<br />
maintain healthy cholesterol levels by attaching to<br />
LDL/VLDL in the gut.<br />
Dietary strategies<br />
A number of dietary strategies can significantly lower<br />
LDL/VLDL cholesterol, thereby reducing vascular damage.<br />
Even the conservative NHLBI has suggested<br />
“therapeutic lifestyle changes,” including reducing<br />
saturated fats to less than 7 percent of calories and<br />
increasing soluble fiber to 10-25 g/day. It also<br />
recommends plant sterols as “therapeutic options to<br />
enhance LDL lowering.”<br />
Let’s clarify these a bit further. Reducing saturated fat<br />
levels is an easy one. Most saturated fats are derived from<br />
animal products, so we can easily reduce saturated fat<br />
content in our diet by scaling these foods back.<br />
Increasing soluble fiber means eating more fresh fruits,<br />
vegetables and whole grains; and replacing processed<br />
foods with the real thing — whole foods. This means<br />
preparing whole yourself, a complete meal, rather than<br />
eating it in the form of a frozen dinner.<br />
Most nutritionists agree that 35-45 grams of fiber a<br />
day are important, with about three-quarters of that being<br />
insoluble.<br />
Yet, it is the soluble fiber that is most known for its<br />
cholesterol reducing abilities.<br />
Sterols and polyphenols<br />
Plant sterols make up the cell membranes of plant<br />
cells, and soluble plant fibers contain sterols. Research<br />
from the University of Toronto has established that plant<br />
sterols reduce LDL cholesterol levels.<br />
Plant derived phenols have also been shown to reduce<br />
lipoprotein oxidation and LDL/VLDL levels.<br />
Sterols and phenols do this by stabilizing the oxidized<br />
radicals that can damage blood vessels. They connect to<br />
and carry these “bad guys” that damage blood vessel walls<br />
out of the body.<br />
Some of the polyphenols showing significant LDL<br />
lowering benefits in the research include those from green<br />
tea, grapes and pomegranates. Most antioxidant fruits<br />
contain polyphenols and/or sterols.<br />
Other heart healthy foods<br />
Oats and barley contain significant portions of soluble<br />
fibers called beta-glucans. A 2007 analysis from the UK<br />
concluded that oats lowered total cholesterol and low<br />
density lipoproteins an average of 7 mg/dL among 10<br />
different clinical studies.<br />
Despite its saturated fat content, healthy dairy reduces<br />
LDL. A study of 51 healthy adults in 2002 illustrated that<br />
CLA lowered VLDL-C and triglycerides. Probiotic dairy<br />
such as yogurt and kefir have shown additional benefit.<br />
These are rich in the blood-pressure lowering peptides<br />
valine-prolyl-proline (VPP) and tripeptide isoleucineproline-proline<br />
(IPP).<br />
USDA research has shown that polymethoxylated<br />
flavones (PMFs) can reduce cholesterol, high blood<br />
pressure and artery damage. PMFs are found in citrus<br />
fruits, especially in the peels.<br />
Apples have significant LDL lowering effects because<br />
of their high pectin levels. Pectin is rich in soluble fiber.<br />
Pectin has been shown to significantly absorb and remove<br />
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LDL/VLDL in the gut.<br />
Avocado is good for<br />
vascular health. Avocados<br />
are rich in monounsaturated<br />
fats. They have been shown<br />
to reduce LDL cholesterol<br />
by as much as 18 percent.<br />
Another vascular<br />
friendly food is coconut<br />
and coconut oil. Coconut<br />
oil’s medium chain fatty<br />
acids have been shown to<br />
lower lipoprotein-A levels<br />
and reduce artery plaque.<br />
Garlic and onions have<br />
also been shown to reduce<br />
cholesterol levels and<br />
increase artery health.<br />
Many ascribe this benefit<br />
to their high levels of the<br />
antioxidant quercetin.<br />
Vitamin D<br />
Vitamin D has been<br />
shown to significantly<br />
reduce artery damage. A<br />
15-year study that<br />
followed 559 adult women<br />
presented at an American<br />
Heart Association’s High<br />
Blood Pressure Research<br />
Conference found that<br />
vitamin D deficient women<br />
had triple the likelihood of<br />
developing hypertension.<br />
About 10-15 minutes a<br />
day of sun exposure<br />
produce the healthiest<br />
form of vitamin D, D3.<br />
Vascular disease and<br />
exercise<br />
Exercise is also critical<br />
to preventing vascular<br />
disease. Why? Because<br />
exercise increases blood<br />
flow, increases the nutrient<br />
content of tissues, helps<br />
slow oxidation, and<br />
expands and contracts<br />
blood vessel walls.<br />
“Use it or lose it” is an<br />
apt statement when it comes<br />
to blood vessel health. When<br />
we exercise, our faster<br />
heart rate and blood flow<br />
increase the elasticity of<br />
blood vessels.<br />
The bottom line is that<br />
by eating a healthy diet<br />
and exercising regularly, we<br />
should be able to dodge<br />
much of the vascular<br />
damage bullet that most<br />
Westerners face. We’ll feel a<br />
heck of a lot better too. Z<br />
4<br />
Quality<br />
protein for<br />
cardiovascular<br />
health<br />
Ahard workout will create tiny muscle tears in<br />
muscle fibers. These tears will be repaired<br />
by the immune system using additional<br />
motor proteins assembled by RNA from amino<br />
acids. Our body needs a good supply of these<br />
aminos to form proteins.<br />
Most people think the body absorbs and utilizes<br />
protein from foods. Not true. The body utilizes<br />
amino acids and short chains of aminos, and<br />
assembles its own protein complexes as needed for<br />
our tissues.<br />
The reason we each have slightly different genes<br />
is because we each assemble slightly different<br />
arrangements of aminos.<br />
Aminos are called peptides and the simple<br />
amino chains are called polypeptides. The process<br />
of complex protein assembly is orchestrated by<br />
RNA, and driven by special enzymes — which also<br />
happen to be proteins.<br />
Each one of the body’s countless unique proteins<br />
will contain thousands of peptides strung together<br />
to form a unique combination. Myosin — the<br />
muscle contraction protein — contains about 6,100<br />
peptides, for example.<br />
The body makes these incredibly long protein<br />
chains from only 22 amino acids. So the better our<br />
access to these single peptides, the more efficient<br />
our body’s protein production will be.<br />
Meanwhile, only 8-10 of these amino acids are<br />
considered “essential.” The “core” eight essential<br />
aminos are isoleucine, leucine, lysine, methionine,<br />
phenylalanine, threonine, tryptophan and valine.<br />
Without these in the diet, we can become protein<br />
deficient.<br />
What about the other aminos? The body has the<br />
ability to produce the other amino acids using the<br />
essential eight.<br />
Nevertheless, a diet containing all of the 22, or<br />
at least the essentials, is required to maintain the<br />
body’s cell structures and enzymes.<br />
The question becomes, how can we guarantee<br />
we are getting all of these, and how can we best get<br />
the most efficient forms — the single peptides and<br />
simple polypeptides?<br />
The power of plant protein<br />
The most efficient form of peptides comes from<br />
plant foods. Most plant foods have from 10 percent<br />
to 50 percent peptide or polypeptide-form protein<br />
by weight. These simple polypeptide or single<br />
peptide forms allow the body to quickly assimilate<br />
proteins.<br />
This sets up the RNA to more efficiently<br />
organize and string together these peptides into the<br />
body’s unique protein combinations.<br />
Protein quality outranks protein content. Plant<br />
based proteins provide excellent quality because<br />
they typically contain a full spectrum of simple<br />
peptides.<br />
While the body can store the eight essential<br />
aminos for a week or two, they all need to be<br />
available in the diet. As the body degrades its<br />
protein structures, most of the aminos are degraded<br />
and run out of the body.<br />
Many plant foods contain all eight essential<br />
amino acids in their most efficient forms. A mixed<br />
diet of plant foods will assure us of getting all<br />
essential aminos as well as most if not all of the<br />
non-essentials.<br />
A mixed green salad with some sunflower seeds<br />
will supply practically every amino acid, including<br />
the essential eight. Sunflower seeds contain 19<br />
amino acids, including all of the essential aminos,<br />
and 22-27 percent protein content by weight.<br />
How much protein?<br />
The American Heart Association and several<br />
research studies have suggested that 50-60 grams of<br />
amino-protein per day are adequate for most adults,<br />
and World Health Organization research has found<br />
that even 30-40 grams of good quality aminoprotein<br />
per day is adequate.<br />
Most Americans easily eat 100-200 grams of<br />
rich, complex protein per day. Some bodybuilders<br />
and low carb dieters consume two or three times<br />
that amount.<br />
As a result, Americans experience phenomenally<br />
high levels of gout, gallstones, cardiovascular<br />
disease and kidney stones — all related to excess<br />
uric acid produced by excessive protein intake.<br />
Again, quality is better than quantity. The key is<br />
eating good quality protein foods with easily<br />
assimilated peptide forms. As a percentage of<br />
calories, no more than 15 percent of daily calories<br />
should be protein according to several notable<br />
nutritional experts.<br />
It’s very easy to get enough<br />
protein with plant foods<br />
Lentils: one cup = 18 grams of good quality<br />
protein.<br />
Black beans: one cup = 15 grams.<br />
Baked beans: one cup = 12 grams.<br />
Cashews: one-half cup = 10 grams.<br />
Peanut butter: two teaspoons = 8 grams.<br />
Whole wheat bread: two slices = 5 grams.<br />
Spinach: one cup = 5 grams.<br />
Brown rice: one cup = 5 grams.<br />
Broccoli: one cup = 4 grams.<br />
While milk whey is also a great way to include<br />
all the essential aminos into the diet, most of the<br />
foods mentioned above also have all eight essential<br />
aminos and more.<br />
In general, good quality, high protein plant<br />
foods include all the beans, nuts, whole grains and<br />
leafy greens. A dinner that contains beans, a few<br />
nuts, some grains and/or leafy greens will supply all<br />
the protein we will ever need to assemble great<br />
protein musculature.<br />
— Dr. Case Adams<br />
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Hope for<br />
sufferers of<br />
hepatic<br />
encephalopathy<br />
A February 2011<br />
study in the<br />
American Journal<br />
of <strong>Nutrition</strong><br />
offers some hope<br />
for those suffering<br />
from hepatic<br />
encephalopathy, a<br />
condition<br />
associated with<br />
liver cirrhosis. In<br />
this condition, liver<br />
function is<br />
extremely poor<br />
and the liver has a<br />
hard time clearing<br />
toxins from the<br />
body.<br />
Fatigue is one of<br />
the most common<br />
symptoms of the<br />
disease.<br />
Researchers found<br />
that by taking the<br />
supplement<br />
acetyl-L-carnitine,<br />
a nutritional<br />
supplement that<br />
has<br />
neuroprotective<br />
benefits, mitochondrial<br />
energetics and<br />
function were<br />
improved, as was<br />
overall liver<br />
function.<br />
The supplement<br />
also improved the<br />
liver’s ability to<br />
remove toxins<br />
from the body.<br />
Patients in the<br />
study showed a<br />
decrease in both<br />
physical and<br />
mental fatigue and<br />
an increase in<br />
physical activity.<br />
–— STRATEGY<br />
2 —–<br />
What’s the big deal<br />
about antioxidants?<br />
By Natasha Linton<br />
I<br />
s the word antioxidant just another health industry<br />
marketing phrase? Because we hear it so much, is it<br />
just another cool trend to even use it in a sentence and<br />
drink the juices that contain antioxidants?<br />
All over now in ads on TV, radio and in our<br />
neighborhood supermarkets, we see that word. What<br />
exactly are antioxidants other than the content of some<br />
foods and drinks in hip designed packaging? Are they<br />
really that good for us? Absolutely.<br />
On a daily basis and no matter where we live, our<br />
bodies are exposed to all sorts of intruders that aim to<br />
only make us sick and damage our bodies. These<br />
intruders are called free radicals: unstable oxygen<br />
molecules. Free radicals damage cells and cause harm to<br />
the immune system. Also, they can speed up the aging<br />
process.<br />
Yes, if you don’t eat properly, your body’s aging process<br />
can speed up and thus make you look older than your<br />
5<br />
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A CONTENT-SPONSORED ADVERTISEMENT<br />
A diet of calm<br />
IF YOU’RE TRAINING for an Olympic event,<br />
stressing your body for several years before the<br />
event will strengthen it to adapt to the stress of<br />
competition. But over-stressing the mind about<br />
the same event may not only help you lose —<br />
it could take years off your life.<br />
Mental stress can be healthy when we are<br />
pushing the mind to remember information or<br />
figure out a process, but when stress reaches<br />
over the boundaries of the practical into<br />
conceived events that promote the fear<br />
response, that can be extremely unhealthy.<br />
Stress and premature aging<br />
Research has found that chronically being<br />
stressed out can lead to an array of potential<br />
health conditions, including dementia, heart<br />
disease, lung disorders, diabetes, premature<br />
aging and even early death.<br />
One study published in the Proceedings of<br />
the National Academy of Sciences found that<br />
stress causes chromosome telomeres to<br />
shorten faster. Shorter telomeres spell an<br />
earlier death, as they shorten the ability of the<br />
cell to continue to divide. When the<br />
researchers calculated the consequences of this<br />
telomere shortening, chronic stress turned out<br />
to potentially shorten life by 9 to 17 years.<br />
Mitochondrial stress<br />
The demarcation appears on the mitochondrial<br />
level. The mitochondria are the cells’ little<br />
powerhouses — they convert components<br />
such as glucose and oxygen to energy — in a process generalized as<br />
cellular respiration, or the citric acid cycle.<br />
When we stress the body, the mitochondria begin to produce<br />
more sustained energy, which is a good thing.<br />
But the mitochondria also produce an array of by-products,<br />
which the body must work to clear out, including lactic acid, carbon<br />
dioxide, carbolic acid, and an array of other oxidized acids (H+).<br />
Not only do these acids produce muscle soreness, but they also<br />
produce oxidative radicals. Oxidative radicals can damage our blood<br />
vessels, our organs, our brain cells and practically any tissue system<br />
they come in contact with.<br />
Mental stress and mitochondria overdrive<br />
Mental stress requires lots of cellular respiration among the<br />
mitochondria of brain cells. In fact, a fearful course of thinking for<br />
15 minutes can easily contribute acids into the bloodstream of the<br />
brain similar to that of a 100-yard sprint.<br />
The difference is that the 100-yard<br />
sprint will also increase<br />
circulation dramatically,<br />
allowing the bloodstream to<br />
circulate components that<br />
Refraining from running the mind through<br />
extended anxiousness will put a cap on the<br />
unloading of acids from brain cells, leaving<br />
brain cell resources to exercise in practical<br />
ways, thinking through practical solutions,<br />
learning and so on.<br />
neutralize acids. This includes those acids that<br />
might swamp the blood among the tiny<br />
capillaries around the muscles.<br />
With mental anxiety, we might get a small<br />
bump in circulation, but not to the degree<br />
produced in a sprint. This gives those acids<br />
produced in the brain the opportunity to<br />
linger and damage those brain tissues and<br />
blood vessels.<br />
Mental stress, worrying about things that<br />
may or may not happen, also stimulates the<br />
production of fear-related hormones. These<br />
include adrenaline and glucocorticoids such as<br />
cortisol, which shift the production of energy<br />
and oxidative radical by-products by the<br />
mitochondria into overdrive.<br />
Methylation<br />
The body utilizes a special process called<br />
methylation to clear out acids from the body,<br />
primarily through the liver. These methyl<br />
groups capture and neutralize oxidative acidic<br />
radicals, clearing them from the blood quickly.<br />
Methyl donors the liver uses include S-<br />
adensylmethionine and a process of exchange<br />
between methionine and homocysteine,<br />
among other methylation processes.<br />
These systems require constant access to<br />
methyl groups donated from the diet. The diet<br />
can donate methyl groups in the form of<br />
amino acids such as methionine, cysteine and<br />
taurine, but also from nutrients such as folate<br />
and trimethyl glycine, a phytonutrient also<br />
referred to as betaine.<br />
Pound for pound, plant foods provide the largest supply of<br />
assimilable methyl groups to the body, allowing the liver a plentiful<br />
source for attaching to acids produced by the mitochondria during<br />
cellular respiration.<br />
The best sources of methyl groups include plant foods like salads<br />
and nuts, which include an array of easily assimilated amino acids,<br />
folate and phytochemicals.<br />
A diet of calm<br />
A diet of calm also helps. Refraining from running the mind through<br />
extended anxiousness will put a cap on the unloading of acids from<br />
brain cells. This leaves brain cell resources to exercise in practical<br />
ways, thinking through practical solutions, learning and so on.<br />
These practical uses of brain cells appear to have quite the<br />
opposite effect of anxiety; they strengthen brain tissues as the brain<br />
builds new networks for memory and problem-solving.<br />
To produce calm, make sure you get enough sleep, relax and<br />
breathe after a hard workout, take restful and reflective moments<br />
during the day, and practice skills such as tai chi, yoga, meditation<br />
and so on.<br />
— Dr. Case Adams
Eat to<br />
prevent<br />
breast<br />
cancer<br />
You can do your<br />
best to avoid<br />
breast cancer by<br />
eating and<br />
drinking foods<br />
high in<br />
antioxidants and<br />
other antiproliferative<br />
compounds.<br />
First, drink green<br />
tea on a daily<br />
basis. Ground<br />
green tea provides<br />
the most<br />
concentrated<br />
amount of<br />
nutrients.<br />
Otherwise, drink<br />
four cups daily.<br />
Also eat mostly<br />
fruits and<br />
vegetables. They<br />
are loaded with<br />
thousands of<br />
polyphenols that<br />
decrease<br />
inflammation,<br />
detoxify the liver<br />
and stimulate the<br />
immune system.<br />
6<br />
true age. By eating properly (consuming sufficient<br />
amounts of antioxidants), not only would this help<br />
minimize premature aging of the skin, but it would also<br />
possibly reverse the effects of an aging mind.<br />
Besides aging, among the other harmful effects of free<br />
radicals are heart disease, cancer and diabetes. In<br />
addition, recovery from athletic performance is negatively<br />
affected.<br />
Let’s take a deeper look at free radicals<br />
Free radicals are formed by a process called oxidation<br />
(damage caused by oxygen). This is the same process that<br />
causes rust on metals. You can slow down the oxidation<br />
process by consuming antioxidants.<br />
Exposure to toxins such as cigarette smoke, pollution,<br />
chemicals and radiation aid in the development of free<br />
radicals. These exposures cause the oxygen molecules in<br />
our bodies to break down to eventually form the reactive<br />
molecule known as a free radical.<br />
As science discovers how to better fight free radicals,<br />
we will be able to improve our lifespan by a number of<br />
years.<br />
Recommended preventive measures are to avoid<br />
smoking, stick with a well-designed exercise program and<br />
to stay away from pollutants, if possible. We must take<br />
extra measures to ensure that we are indeed protecting<br />
ourselves. As with any health and wellness goal, diet is an<br />
important part, especially a diet containing plentiful<br />
antioxidants.<br />
Antioxidants, which neutralize free radicals, are natural<br />
substances that we can use to fight and prevent any<br />
damage to cells caused by the unstable oxygen molecules.<br />
They also stop the chemical reactions that lead up to the<br />
creation of free radicals.<br />
So be sure to increase consumption of vegetables,<br />
fruits, whole grains, nuts and fish, and reduce eating<br />
processed foods and items with white sugar or high<br />
fructose corn syrup.<br />
Betacarotene (a form of vitamin A)<br />
Carotenes are found in plant foods. They not only<br />
protect plants, but also help protect the body from free<br />
radicals.<br />
Sources of betacarotene include apricots, carrots,<br />
pumpkin, cantaloupe and broccoli. A darker color of the<br />
fruit or vegetable means more betacarotene content.<br />
Vitamin C<br />
Vitamin C helps the body produce collagen, which is<br />
important to skin health and skin aging. It also helps the<br />
body absorb iron. Vitamin C also helps wounds repair<br />
rather quickly.<br />
Sources of vitamin C include many fruits (citrus and<br />
strawberries), vegetables (Brussels sprouts, cabbage, kale,<br />
etc.) and also beef, poultry and fish.<br />
Vitamin E<br />
Some may say that vitamin E is known as the answer<br />
to anti-aging. Sources of vitamin E include mangoes, eggs,<br />
sunflower seeds, walnuts, hazelnuts, sesame oil and whole<br />
grains. Vegetables such as spinach, broccoli and corn are<br />
other great sources.<br />
Green tea<br />
Green tea is one of the most potent antioxidants. It<br />
reduces risks of skin damage and skin cancer due to<br />
radiation, and the risks of lung cancer due to smoking.<br />
Green tea is unprocessed, while black tea and oolong tea<br />
are partially processed.<br />
Berries<br />
From berries you will get vitamins and minerals full of<br />
antioxidants. For fighting cancer and heart disease,<br />
blueberries, blackberries and raspberries are great choices.<br />
Blueberries also help keep the aging process away.<br />
Ginkgo biloba<br />
Ginkgo extract has been known to reduce clots and<br />
reduce blood pressure. It also hunts and destroys free<br />
radicals and prevents the formation of them in the first<br />
place.<br />
Another duty of ginkgo biloba is to protect the brain,<br />
as it promotes proper blood flow to the brain and<br />
improves alertness. Z<br />
–— STRATEGY<br />
3 —–<br />
Be mindful<br />
when you eat<br />
The 10 step rule<br />
By Aimee Hughes<br />
Mindfulness in relation to eating is necessary now more<br />
than ever. We live in a time when we are constantly<br />
plugged in and over-stimulated. This affects every<br />
aspect of our life – especially our relation to food. We see this<br />
in the widespread epidemic of eating disorders and obesity.<br />
The “super-sized” nation is at the opposite end of the<br />
spectrum in relation to mindful eating. Being mindful<br />
means deliberately paying attention to our experiences,<br />
both internal and external. It is awareness without<br />
judgment or criticism.<br />
This is a tall order given the state of our food system.<br />
It can be done, of course. One just needs to wander off<br />
the beaten path.<br />
Are you hungry?<br />
Before you sit down to eat a meal, ask yourself if<br />
you’re truly hungry. Take inventory. Maybe drink a couple<br />
glasses of water first. Too often we eat because we are<br />
tired, bored or distracted.<br />
You want to be hungry but not famished, to avoid<br />
scarfing down everything in sight. You may wish to eat<br />
meals at the same time every day, thereby giving your<br />
body a schedule its clock can rely upon.<br />
Clear distractions<br />
It’s amazing how many of us take our meals with our<br />
heads buried in cell phones or a dizzying array of other<br />
distractions. I often find myself engrossed in a novel while<br />
having lunch or dinner. Many a morning meals are spent<br />
checking e-mails or reading news articles on the computer.<br />
I am also guilty of vegging out in front of the TV with<br />
dinner to watch a movie or my favorite show. Does this<br />
sound at all familiar? If so, you are not alone. This type of<br />
mindless eating is a pastime shared by millions.<br />
Create a sacred space<br />
Clear the kitchen table that is so often cluttered with<br />
mail, magazines, newspapers and other distractions. Set a<br />
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The Barlean’s pathway<br />
toabetter life<br />
Sherry Ballou Hanson<br />
BACK IN THE LATE 1960’S while Dave<br />
Barlean was working as a pipefitter in the<br />
state of Washington, he probably never<br />
imagined that one day he and his family<br />
would be operating one of the best known<br />
natural food brands in the industry. Along<br />
the more than 25-year journey, though, the Barlean brands have<br />
earned numerous awards, including the #1 Health Food Store Brand<br />
and Manufacturer of the Year awards many times.<br />
Dave Barlean made the decision many working people dream of —<br />
he quit his job to fish full time. He converted a canoe into a<br />
catamaran-style boat so that he could install live fish tanks onboard.<br />
His invention upgraded the reef netting business, making it possible<br />
not only to deliver the freshest catch to customers, but also to separate<br />
out any endangered species at the same time.<br />
He could not do the job alone, and his wife Barb came up with the<br />
idea to use what was in those days an advanced approach to<br />
telemarketing. The direct order system she and Dave set up ensured<br />
their customers across the state of Washington received fresh salmon<br />
within hours of being caught. But that is only the beginning of the story.<br />
Dave Barlean comes from a four-generation family fishing heritage,<br />
so he knows the importance of a fresh product. When he and Barb<br />
decided to begin producing their own brand of fish oil they made sure<br />
their Fresh Catch® products would be sourced from sustainably<br />
caught fish and regularly tested by objective third party laboratories.<br />
The International Fish Oil Standards Program has consistently<br />
awarded Barlean products their five-star rating.<br />
The coconut and seed oils coming from Barlean are minimally<br />
processed and unrefined, meaning they offer only naturally-occurring<br />
fatty acids, phytonutrients and antioxidants. The company never uses<br />
processes like hydrogenation, genetic modification or hexaneextraction.<br />
So when son Bruce quit his job as a press operator for<br />
another company and joined the family business in 1989, with<br />
another idea for sourcing Omega-3 fatty acids, from flax seeds, the<br />
traditions continued. Bruce and his dad began working on a better<br />
way to produce flaxseed. Ideal for those who prefer a vegan diet, flax<br />
oil is a perfect solution, but the high content of extremely degradable<br />
fats means they spoil easily. Over-processing of flax oil is common, so<br />
the Barlean process uses only North American seed and cold-pressed<br />
technology to avoid the damaging effects of heat, light and oxygen.<br />
Barlean’s flax oil was the first flax oil to be certified by the NON-<br />
GMO Project. Their lignin flax oil and cold-milled flaxseeds are also in<br />
compliance with these top standards. Barlean’s flaxseeds and flax oils<br />
have always been NON-GMO sourced and are 100 percent organic.<br />
“Flax seeds should be unrefined, unfiltered and unadulterated,” says<br />
owner Bruce Barlean. “Science can’t predict with 100 percent certainty<br />
what cause and effect genetically altering foods will do to our health<br />
long-term.”<br />
Barlean’s employs close to 200 people today. Bruce and his parents<br />
still run the company in Ferndale, Washington, their family home still<br />
located next door to their ever-expanding facility among the dairy and<br />
agricultural farms of the area. In 2013 the company focus evolved to<br />
help people in great need. “A Pathway to a Better Life” donates a<br />
significant portion of profits to this cause. The Barlean family views<br />
their products as more than nutritional supplements; they are a<br />
primary way to benefit those in need around the world.<br />
Visit www.barleans.com for a complete product line.
Eat your<br />
beets<br />
There are many<br />
reasons to<br />
incorporate beets<br />
into your diet.<br />
Here are some of<br />
the most<br />
important ones.<br />
Beets help cleanse<br />
the blood and<br />
create more red<br />
blood cells. Beets<br />
contain lots of<br />
lutein and<br />
zeaxanthin. Both<br />
help prevent<br />
macular<br />
degeneration and<br />
other age-related<br />
eye issues.<br />
They are high in<br />
fiber, iron,<br />
potassium,<br />
magnesium,<br />
biotin, calcium and<br />
niacin. They also<br />
contain<br />
phytonutrients<br />
called betalains<br />
which provide<br />
antioxidant, antinflammatory<br />
and<br />
detoxification<br />
support.<br />
Steaming beets is<br />
an excellent way<br />
to enjoy them.<br />
Add a little lemon<br />
juice, olive oil,<br />
garlic and herbs<br />
and you have a<br />
lovely side dish.<br />
Juicing beets is<br />
another way to<br />
go. Beet juice is<br />
alkaline in nature<br />
and prevents<br />
acidosis, a<br />
common cause of<br />
many diseases.<br />
Beet juice also<br />
helps relieve<br />
constipation while<br />
stimulating liver<br />
cells to cleanse<br />
bile ducts.<br />
7<br />
mood that is pleasing to you. Give your meals meaning by<br />
creating a ritual out of them. Light a few candles and set<br />
the table in a way that is pleasing to your aesthetic.<br />
Maybe you like a centerpiece of fresh cut flowers, or<br />
perhaps a clean white tablecloth or some handmade<br />
pottery from which to eat and drink.<br />
When you have a beautifully set table, you will truly<br />
enjoy sitting at it. Sitting is key as well.<br />
Get centered<br />
After you sit down, take several deep breaths. It’s best<br />
to eat while you are fully relaxed. You will eat slower and<br />
digest more efficiently. Be grateful. Say a prayer or give a<br />
blessing to show gratitude for the food and people and<br />
animals that played a part in bringing it to your table.<br />
Be aware of the connection between the earth, cultural<br />
practices, living beings and the impact that your food<br />
choices have on each of these aspects of life.<br />
Silence<br />
Try taking your meal like a monk – in silence. If you<br />
have meals as a family, take the first five minutes to eat in<br />
silence. You’ll find that you’ll better appreciate your food<br />
when eating without external noise and will therefore eat<br />
less.<br />
Slow down<br />
Pause for a couple minutes in the middle of your meal.<br />
Take time to breathe a bit more and further relax.<br />
Practice chewing your food. See what it feels like to<br />
take 20-30 chews for each mouthful of food. You may<br />
also want to take smaller bites. This will certainly slow<br />
you down.<br />
Use cutlery or chopsticks<br />
You will inevitably slow down if you use a fork and<br />
knife and set them down from time to time.<br />
Chopsticks help us eat slower, as it’s nearly<br />
impossible to eat a whole lot at once. They also provide<br />
us a challenge and therefore something else to meditate<br />
upon while we eat.<br />
Get in touch with your senses<br />
Think about eating in a way that nourishes not only<br />
your body, but also your soul. Pay attention to texture,<br />
taste, smell and appearance. Appreciate the beauty<br />
inherent in food and express that to yourself and the<br />
people around you.<br />
Go for quality over quantity<br />
It’s better to spend money on high quality food<br />
rather than spending less on junky food that fails to<br />
nourish you while encouraging binge eating. All those<br />
refined carbohydrate snacks are at the center of<br />
mindless eating.<br />
With smaller quantities of food you really enjoy, you<br />
will be satisfied with less.<br />
Expand your culinary horizons<br />
When cooking is a pleasure, so is eating.<br />
Experiment with various food traditions. Cook a<br />
new dish every week and see how you pay more<br />
attention to its unique tastes, aromas and textures.<br />
The cooking process itself can be relaxing and<br />
enjoyable.<br />
Knowing exactly what goes on your plate will further<br />
encourage a peaceful state of mind as you eat. Z<br />
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Stayinginthe<br />
game with BioSil<br />
By Sherry Ballou Hanson<br />
AS LONG AS OUR<br />
JOINTS are working and<br />
not causing us pain, we<br />
don’t think much about<br />
them. Come an injury,<br />
though, and that<br />
changes in a hurry.<br />
Suddenly, running pain<br />
free is impossible and<br />
even riding on a bike<br />
can cause stiffness in the<br />
knee or other joints.<br />
Statistics on joint<br />
pain in otherwise<br />
healthy and active<br />
people are astounding. A 2011 Runners<br />
World poll found that 13% of runners<br />
experienced knee pain, most commonly<br />
due to patellofemoral pain syndrome, or<br />
irritation of the kneecap cartilage.<br />
Among cyclists, some 42% experienced<br />
knee pain from overuse, with a whopping<br />
65% having knee pain during one distance<br />
ride. Joint pain is a big deal for athletes in<br />
all sports. Surfers often report shoulder or<br />
knee pain, while golfers deal with injuries<br />
to the back, wrist, shoulder and elbow.<br />
Every joint consists of tendons,<br />
ligaments, cartilage and bone. When any<br />
component is not working correctly, joint<br />
pain arises. For example, when you go for<br />
a run the first action is the contraction of<br />
muscle to initiate the action. This<br />
contraction (or shortening) pulls on the<br />
tendons that attach muscle to bone, and<br />
simultaneously stress is put on the<br />
ligaments that keep one bone attached to<br />
another. Pain can occur anywhere in this<br />
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problems can be.<br />
The issue is what to do when those<br />
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YOUR GAME is clinically proven in men to<br />
relieve joint discomfort, increase<br />
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improve cartilage condition.”<br />
The end point of all movement in a<br />
joint is the cartilage, the cushion that<br />
prevents bones from rubbing together. Not<br />
only do the effects of repetitive motion<br />
add up, but so does the force and impact<br />
of high-stress activity. Range of motion is<br />
also to be considered, is aging. In a<br />
double-blind placebo controlled clinical<br />
trial, BioSil ON YOUR GAME was proven to<br />
inhibit fragmentation of cartilage and thus<br />
reduce the incidence of fragments<br />
accumulating in the affected joint.<br />
It also increases the formation of<br />
collagen, the primary component of<br />
ligaments, tendons and cartilage. Study<br />
results were presented at the Annual<br />
European Congress of Rheumatology in<br />
2014 in Paris. In 12 weeks, men involved<br />
in the placebo-controlled clinical study of<br />
BioSil © choline-stabilized orthosilicic acid<br />
“reduced discomfort and stiffness and<br />
improved physical function … and also<br />
decreased cartilage degradation,”<br />
according to Passwater.<br />
Collagen forms the framework of<br />
connective tissue. For example, bone is<br />
30% collagen, and the cartilage on the<br />
ends of bones to prevent them rubbing<br />
together is close to 70%. Tendons connect<br />
muscle to bone and can be made of close<br />
to 80% collagen; ligaments connect bone<br />
to bone and can be 90% collagen.<br />
After young adulthood, collagen<br />
production naturally begins to drops off.<br />
BioSil ON YOUR GAME can work to offset<br />
the trend. In 2015, NFL quarterback Drew<br />
Brees suffered a shoulder injury.<br />
According to medical reporter Meg Farris,<br />
Dr. Buddy Savoie, MD, chief of sports<br />
medicine at Tulane University School of<br />
Medicine, said about the quarterback, “If<br />
current indications are accurate, it would<br />
appear that no surgery is needed. The<br />
bruise will take icing, bracing his arm<br />
back to open up the cuff area, and antiinflammatory<br />
medications, many kinds of<br />
physical rehabilitation and electrical<br />
therapy, and even supplements like BioSil ©<br />
and vitamin C to aid healing.” Brees<br />
avoided surgery and the long recovery that<br />
would follow.<br />
A separate clinical trial proved that ch-<br />
OSA © ,the active ingredient in ON YOUR<br />
GAME actually generates collagen, the<br />
building block of tendons, ligaments and<br />
cartilage. Trainers and doctors of<br />
professional sports teams are paying<br />
attention to the whole picture of the joint<br />
and its components for both rehab and<br />
prevention. It stands to reason that a<br />
minor issue involving a joint, if caught<br />
early and resolved, can prevent the loss of<br />
a player worth millions of dollars to a<br />
team. And it’s not just professional<br />
athletes who can benefit.<br />
The aging U.S. population makes up an<br />
important segment of clientele for personal<br />
trainers nationwide. Whatever activities<br />
these clients are involved in, they are also<br />
getting older and facing both age-related<br />
joint problems and overuse injuries.<br />
Over a decade ago, a Belgian<br />
pharmaceutical company began<br />
investigating choline-stabilized<br />
orthosilicic acid (ch-OSA ® ), which they<br />
believed could generate and protect<br />
collagen in humans. The prevailing<br />
belief before this had always been that<br />
nothing could build collagen once it was<br />
gone. Over the years the results of<br />
several clinical trials investigating ch-<br />
OSA ® were published in top peerreviewed<br />
medical journals. The newest<br />
clinical trial with ON YOUR GAME <br />
(active ingredient ch-OSA ® ) studying its<br />
effect on joints supports these positive<br />
results.<br />
Why not just eat the right foods? Or<br />
depend on collagen pills and powders?<br />
Collagen is a protein, which the body<br />
breaks down to amino acids and uses the<br />
same way it does steak or chicken.<br />
Scientists believe that ch-OSA ® works by<br />
activating key enzymes required by the<br />
cells in your body that generate collagen,<br />
which is big news for all active people. Z<br />
www.biosilonyourgame.com<br />
Available at natural health stores
Eat to<br />
prevent<br />
arthritis<br />
If you’re<br />
experiencing achy<br />
joints you’ll want<br />
to eat and drink<br />
anti-inflammatory<br />
foods. First, you’ll<br />
want to stay<br />
hydrated. <strong>Clean</strong><br />
water keeps joints<br />
lubricated. Be sure<br />
you stay properly<br />
hydrated<br />
throughout the<br />
day by making<br />
sure your urine is<br />
clear<br />
Cook with<br />
turmeric, drink<br />
turmeric tea or<br />
take turmeric<br />
capsules. The<br />
Indian herb also<br />
fights cancer.<br />
Star antiinflammatory<br />
foods include<br />
sardines and<br />
coldwater fish. If<br />
you’re opposed to<br />
fish, take flax oil or<br />
incorporate<br />
flaxseeds into<br />
soups, smoothies<br />
and salads.<br />
Eat lots of fruits<br />
and vegetables<br />
which also have<br />
strong antiinflammatory<br />
properties. Avoid<br />
trans fats. These<br />
are used to extend<br />
the life of<br />
processed foods<br />
and promote<br />
inflammation in<br />
the body.<br />
8<br />
–— STRATEGY<br />
4 —–<br />
Effects of fitness on<br />
the immune system<br />
By Cathleen Kronemer<br />
The human body is a complex machine, an intricate<br />
balance of organic systems and structures. As<br />
exercise professionals and enthusiasts, we readily<br />
embrace the notion that a fit body is a healthy body.<br />
Taking this idea to a deeper level, an emerging field<br />
known as sports immunology has been gaining popularity<br />
among scientists and athletes. We already accept the idea<br />
that regular exercise can keep our bodies fit; now<br />
scientists are questioning whether exercise can also keep<br />
our immune systems in good shape.<br />
In order to fully explore this premise, it is necessary to<br />
have a basic understanding of the immune system and its<br />
functions. Put simply, the immune system is what enables<br />
the body to protect and defend itself from what it<br />
considers to be “foreign invaders” — germs, bacteria,<br />
diseases, etc.<br />
It accomplishes this through a cascade of complex<br />
reactions during which it recruits an army of T-cells,<br />
neutrophils, lymphocytes and monocytes. Researchers are<br />
just beginning to delve into these pathways in an attempt<br />
to understand the effect of exercise on each individual<br />
reaction as well as the system as a whole.<br />
In 2005, a study conducted by Andrea Mastro et al<br />
showed a promising result in patients with breast cancer.<br />
These researchers looked to determine whether exercise<br />
training would increase lymphocyte activation in patients<br />
following chemotherapy, a<br />
time when the immune<br />
system is generally quite<br />
compromised.<br />
The patients participated<br />
in a six-month moderate<br />
exercise program, which<br />
consisted of resistance training<br />
and aerobic activity at 60-75<br />
percent functional capacity,<br />
three times a week with a<br />
personal trainer.<br />
The results, determined by<br />
the presence of CD4 + CD69 +<br />
T-helper lymphocytes,<br />
indicated that exercise<br />
improved the patients’<br />
immune function by<br />
increasing lymphocyte<br />
activation.<br />
In another study<br />
conducted in 2008, Mooren<br />
et al demonstrated that<br />
exercise induced a substantial<br />
redistribution of T-cells within<br />
lymphoid and non-lymphoid<br />
organs, thereby enhancing the<br />
body’s immune reaction<br />
capabilities.<br />
Moderate physical exercise<br />
increases the body’s<br />
consumption of oxygen. This<br />
in turn enhances the<br />
production of antioxidants such as superoxide and<br />
catalase.<br />
The macrophage, a cell of the immune system, releases<br />
free radicals to destroy bacteria, parasites and viruses. If<br />
these free radicals are overproduced, or the antioxidant<br />
balance is low, they will in turn damage the macrophage<br />
itself, thereby impairing its ability to fight off invaders.<br />
Antioxidants stop this from happening while still<br />
allowing the macrophage to do its job.<br />
Research conducted in the kinesiology lab of Professor<br />
Jeffrey Woods at the University of Illinois at Urbana-<br />
Champaign indicated that exercise increased the ratio of<br />
naïve T-cells to memory T-cells in the spleens of older<br />
mice. From the point of view of the immune system, this<br />
has the effect of turning older mice into younger mice.<br />
The mouse model is often used in research due to its<br />
striking similarity to the human body on many cellular<br />
levels.<br />
The finding is significant when we consider that older<br />
individuals generally have a harder time responding to<br />
new environmental pathogens; such a ratio shift could<br />
potentially aid in fighting off illness caused by germs that<br />
are perceived as “new” to one’s system.<br />
Moving from the cellular level to the larger view of the<br />
human body, we see that there are many more easily<br />
discernible effects of exercise on the immune system.<br />
Moderate physical activity increases the core body<br />
temperature, which is significant in killing the infecting<br />
organisms. This is the same pathway by which a fever<br />
serves as an adaptive measure to fight off foreign invaders.<br />
Regular exercise also helps strengthen the<br />
cardiovascular system. This improves blood flow, which in<br />
turn helps flush toxins away from muscles and organs.<br />
Circulating levels of antibodies will become more readily<br />
available, further empowering<br />
the immune system.<br />
There are also external forces<br />
in our lives which regularly<br />
threaten to weaken the immune<br />
system’s abilities. A major culprit<br />
of daily life is stress. We all face<br />
it at differing levels of intensity.<br />
Individuals who experience<br />
high levels of stress on a regular<br />
basis tend to suffer more<br />
digestive tract problems and<br />
experience less restful sleep.<br />
Stress weakens the immune<br />
system’s defenses, making the<br />
body a more vulnerable and<br />
accessible host for opportunistic<br />
germs. Regular exercise provides<br />
an outlet for stress and its<br />
accompanying nervous energy.<br />
Thus, it seems as though the<br />
positive effects on the body’s<br />
immune system as a result of<br />
regular exercise are certainly a<br />
convincing reason to become<br />
more than just a weekend<br />
warrior.<br />
While we are working hard<br />
to excel in our sports and make<br />
our bodies look aesthetically<br />
pleasing, it’s nice to know we are<br />
also fine-tuning our health from<br />
the inside out! Z<br />
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Resveratrol<br />
for diabetes<br />
According to a<br />
March 2011 study<br />
in the British<br />
Journal of<br />
<strong>Nutrition</strong>,<br />
resveratrol, the<br />
compound found<br />
in grapes and<br />
berries, is not only<br />
known for<br />
increasing lifespan,<br />
but also improves<br />
insulin resistance<br />
in type 2 diabetics.<br />
Researchers think<br />
this is due to<br />
resveratrol’s<br />
potent antioxidant<br />
activity. They also<br />
found that<br />
resveratrol<br />
stimulates a<br />
protein that helps<br />
cells uptake sugar.<br />
9<br />
–— STRATEGY.<br />
5 —–<br />
Guys,<br />
watch that<br />
prostate!<br />
By Dr. Donald Ozello<br />
<strong>Nutrition</strong>al strategies are<br />
essential for lifelong<br />
prostate health. <strong>Nutrition</strong><br />
and exercise are valuable tools in<br />
the prevention and management<br />
of prostate disorders.<br />
Prostate cancer is the most<br />
common form of cancer in men.<br />
About 240,000 U.S. men are<br />
diagnosed with prostate cancer<br />
each year. Predisposing genetic<br />
factors exist in prostate health,<br />
but dietary choices lower or raise<br />
your risk of acquiring life<br />
altering prostate conditions.<br />
The prostate is a walnut sized<br />
gland with two lobes enclosed<br />
by an outer covering. Part of the<br />
male reproductive system, the<br />
prostate functions to produce a<br />
fluid that protects and enriches<br />
sperm. The prostate is located in<br />
front of the rectum and directly<br />
below the bladder.<br />
The urethra, a tube from the<br />
bladder to the penis, travels<br />
through the prostate gland.<br />
Enlargement of the prostate compresses the urethra and<br />
leads to incomplete voiding of the bladder. This<br />
frustrating symptom is often the first noticeable sign of<br />
prostate inflammation.<br />
The standard American diet (SAD) is excessive in<br />
calories, inflammation promoting foods and simple<br />
sugars. The diet of most American males is deficient in<br />
fruits, vegetables and anti-inflammatory foods. Evidence is<br />
showing that this type of diet turns on genes in the<br />
prostate that make the cells more likely to become<br />
inflamed and cancerous.<br />
The combination of poor diet and limited exercise<br />
increases the risk of prostate cancer, benign prostate<br />
hypertrophy and chronic systemic inflammation.<br />
Eat your way to better health and teach your training<br />
clients to eat better by modifying the standard American<br />
diet. Simple nutritional changes reap lifelong positive<br />
health benefits. Proper nutrition and consistent exercise<br />
are your best weapons against prostate disease.<br />
Oxidation and inflammation are necessary ingredients<br />
in the development of prostate cancer. Diet plays a key<br />
role in limiting the damaging effect of oxidation and<br />
inflammation.<br />
Inflammation is a defense mechanism to fight infection<br />
and injury. Systemic and chronic inflammation leads to<br />
disease. Prostate inflammation leads to symptoms and/or<br />
cancer. <strong>Nutrition</strong> is the best tool for reducing<br />
inflammation.<br />
Our bodies release anti-inflammatory and proinflammatory<br />
chemicals in response to the foods we<br />
consume.<br />
Staples of the standard<br />
American diet, including<br />
domestic conventional<br />
beef, pork and dairy,<br />
promote the release of proinflammatory<br />
chemicals.<br />
Foods high in saturated fats<br />
increase inflammation.<br />
Ocean-caught fish are<br />
protein rich foods that<br />
result in the production of<br />
anti-inflammatory<br />
chemicals. Albacore tuna,<br />
salmon and mackerel are<br />
good choices. Decrease<br />
inflammation levels by<br />
consuming these antiinflammatory<br />
protein<br />
sources two to three times a<br />
week.<br />
Choose game meats over<br />
domestic meats. Buffalo,<br />
elk, venison and rabbit<br />
supply quality protein and<br />
are lower in adipose fat than<br />
domestic meats. Search for<br />
free-range, hormone-free<br />
and steroid-free sources of<br />
protein. These additives<br />
increase the inflammatory<br />
response and should be<br />
avoided at all costs.<br />
Charred meats can<br />
trigger prostate<br />
inflammation. The<br />
overcooking of meats and<br />
chicken at high temperatures produces carcinogens shown<br />
to elicit cancer in animal studies. When preparing chicken<br />
always remove the skin before cooking. If not removed<br />
beforehand, the skin’s fat soaks into the meat.<br />
Decrease disease producing inflammation by cutting<br />
back consumption of high saturated fat and preparing<br />
food properly. Promote prostate health by eating high<br />
protein, low fat sources of anti-inflammatory foods.<br />
Oxidation produces disease. Oxidants or free radicals<br />
can damage body cells. Antioxidants render disease<br />
producing free radicals harmless. The best defense against<br />
oxidation is your dietary strategies.<br />
Consume high quantities of numerous fruits and<br />
vegetables to acquire the necessary antioxidants — ideally<br />
nine servings daily. Each serving should be equal to one<br />
cup.<br />
For the best cancer fighting results, eat a wide array of<br />
fruits and vegetables. They provide a large amount of<br />
vitamins and minerals with minimal calories.<br />
Brightly colored fruits and vegetables possess<br />
antioxidants and phytochemicals that neutralize free<br />
radicals. Red colored foods containing the antioxidant<br />
lycopene are proven to benefit the prostate gland.<br />
Consuming tomatoes, pink grapefruit and watermelon<br />
increases your intake of lycopene.<br />
A combination of your daily dietary strategies and<br />
exercise is your best defense against prostate disease.<br />
Increase the health of your prostate gland by consuming<br />
healthy foods that decrease disease-causing inflammation<br />
and oxidation. Z<br />
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Stop<br />
snacking<br />
A June 2011 study<br />
by researchers at<br />
the University of<br />
North Carolina at<br />
Chapel Hill found<br />
that rats that ate<br />
snack foods<br />
popular with U.S.<br />
children and adults<br />
ate more, gained<br />
more weight, were<br />
intolerant to<br />
glucose and insulin,<br />
and had higher<br />
levels of tissue<br />
inflammation than<br />
rats whose diets<br />
were high in fat<br />
from lard.<br />
This particular study<br />
also showed that<br />
the “cafeteria diet”<br />
(an experimental<br />
system that studies<br />
obesity and mimics<br />
buffet-style access<br />
to junk food like<br />
chips, processed<br />
meats and cookies)<br />
contributed more<br />
to diet-induced<br />
obesity than<br />
common high fat<br />
diets that came<br />
from lard often<br />
used in rodent<br />
studies.<br />
10<br />
–— STRATEGY<br />
6 —–<br />
Eat those salads<br />
By Thomas Hammer<br />
Eating nutritiously plays a major role in supporting<br />
good health and fitness. One of the best ways to eat<br />
nutritiously is with a salad. That’s because the base<br />
of most salads is leafy green vegetables. Most salads are<br />
also topped off with other vegetables as well. Protein can<br />
be added in the form of cheeses and/or lean meat cuts.<br />
A salad can be a health side dish or fixed up to make a<br />
main meal. However, not all salads are created equal. And<br />
some people naively believe that simply ordering a salad is<br />
automatically a healthy choice. Not so. The Achilles heel<br />
in the salad choice lies primarily in the dressing.<br />
Dressing can be good or bad, depending upon the<br />
ingredients. The dressing is a critical factor, as it can<br />
multiply the calorie count of the salad by a factor of 3 or<br />
more if you are not careful. The best dressing adds a<br />
touch of flavor with a moderate amount of calories. Don’t<br />
let a negative dressing choice overcome the benefits of a<br />
good salad.<br />
A small amount of saturated fat is just fine, but be on<br />
the lookout for dressings that contain high fructose corn<br />
syrup and/or trans fats. Also be aware that many salad<br />
dressings contain sugar and soy — important to know for<br />
those wishing to avoid these ingredients. Do allow<br />
yourself some latitude for taste – after all, a few calories<br />
from a tasty source won’t kill your diet.<br />
One of the other controlling elements on dressings is<br />
the size of the serving. Use your dressing lightly to add<br />
some taste; avoid dumping a large load of calories on top<br />
of the salad. With that in mind, here are a few ideas for<br />
super healthy that’s also delicious from salads.<br />
Popeye’s pleasure<br />
Popeye’s favorite food<br />
was spinach and it’s easy to<br />
see why – spinach is a<br />
nutritional powerhouse. It<br />
contains a good mix of<br />
vitamins and minerals in<br />
strong doses as well as<br />
serving as a fiber source.<br />
And it’s high in vitamin A.<br />
Spinach makes a great base<br />
for any of several different<br />
salads.<br />
Spinach Swiss salad<br />
■ Wash a head of spinach<br />
and tear off enough leaves<br />
to equate to 5-8 ounces.<br />
Tear these into bite size<br />
pieces.<br />
■ Slice up 3 ounces of<br />
Swiss cheese into small<br />
pieces.<br />
■ Cube 2 ounces of turkey<br />
breast into one-half-inch<br />
cubes.<br />
■ Slice up one quarter cup<br />
of red onions.<br />
■ Slice up one quarter cup<br />
of orange peppers.<br />
■ Mix in a bowl.<br />
■ Top with a low calorie dressing that has a natural base.<br />
■ Season (pepper, paprika, etc.) to flavor.<br />
This salad has protein, fiber, complex carbohydrates, is<br />
very high in calcium (spinach is full of calcium and<br />
magnesium, and so is Swiss cheese), vitamin C (peppers<br />
are one of nature’s best sources) and many other vitamins<br />
and minerals in varying amounts.<br />
The red salad<br />
This salad is based on red leaf lettuce, which is great<br />
when served fresh. It also has other healthy food items<br />
based on the red color. Natural colorful foods are not only<br />
flavorful, but they also are full of nutrients.<br />
■ Wash a head of red leaf salad and cut off 5-8 ounces.<br />
Tear these into bite size pieces.<br />
■ Slice up a small tomato.<br />
■ Slice up a red pepper.<br />
■ Add a few pieces of chicken breast.<br />
■ Slice up 2-3 ounces of pepper jack cheese.<br />
■ Mix in a bowl.<br />
■ Top with a low calorie dressing that has a<br />
natural base.<br />
■ Season (pepper, paprika, etc.) to flavor.<br />
Super salmon salad<br />
■ Wash a head of spinach and tear off enough leaves to<br />
equate to 5-8 ounces. Tear these into bite size pieces.<br />
■ Cut 4 ounces of salmon into small chunks.<br />
■ Slice one boiled egg into small rounds.<br />
■ Slice into pieces one quarter pound of mushrooms.<br />
■ One small can of baby corn on the cob<br />
■ Top with a low calorie dressing that has a natural base.<br />
■ Season (pepper, paprika, etc.) to flavor.<br />
Look at these salad choices as ideas for creating dishes<br />
rather than a list set in stone.<br />
That is, if you don’t like baby<br />
corn on the cob, substitute<br />
baby onions or carrots in its<br />
place.<br />
Use a great base such as<br />
spinach or red leaf lettuce<br />
and go from there. Peppers –<br />
red, orange, green, etc., are<br />
also a great way to boost<br />
nutrient density.<br />
By adding quality protein<br />
to your salad, you cover all<br />
the nutritional bases. Again,<br />
use your favorite protein<br />
sources. If you use meat,<br />
make it a lean cut (such as<br />
flank steak strips) for the<br />
most nutritious addition.<br />
The same strategy can be<br />
employed for any salad –<br />
simply tweak it to your own<br />
personal tastes and add it to<br />
your file for healthy eating.<br />
And one more suggestion<br />
– consider concocting the<br />
dressings rather than buying<br />
them off the store shelf. By<br />
making the dressings, you can<br />
insure they’re nutritious. Z<br />
Subscribe to OnFitness today and start receiving the fitness knowledge.<br />
www.onFitnessmag.com/subscribe
BROCCOLI IS<br />
BRILLIANT<br />
If you don’t already<br />
eat several servings<br />
of broccoli each<br />
week, you may want<br />
to change your<br />
habits. Broccoli is full<br />
of nutrients and<br />
phytochemicals<br />
thought to reduce<br />
cancer risk. Broccoli<br />
helps maintain bone<br />
structure, boosts the<br />
immune system and<br />
supports the<br />
digestive system.<br />
Broccoli is an<br />
excellent vegetable to<br />
eat if you are fighting<br />
a cold or flu bug due<br />
to its high vitamin C<br />
content. A bowl of<br />
steamed or cup of<br />
juiced broccoli may<br />
be more potent than<br />
orange juice.<br />
Broccoli is rich in<br />
folate and<br />
carotenoids, including<br />
betacarotene and<br />
lutein (great for the<br />
eyes.) It is also rich in<br />
vitamin K and has<br />
adequate amounts of<br />
zinc, calcium,<br />
magnesium,<br />
phosphorus,<br />
potassium,<br />
manganese, vitamins<br />
B1, B2, B3, B5, B6,<br />
sulforophane and<br />
indole-carbinol.<br />
The great<br />
protein debate<br />
Is protein perhaps the greatest anti-obesity weapon we have?<br />
11<br />
ABy Jade Teta and Keoni Teta<br />
long with politics and religion, you can add<br />
nutrition to the list of topics to avoid at your next<br />
cocktail party. This is especially true of the latest<br />
misunderstood bad boy of the nutrition world: protein.<br />
Fat, carbs and protein<br />
In the 1980s it was fat. In the ‘90s and 2000s it was<br />
carbs. Now, you can add protein to the list of<br />
macronutrients experts are telling you to avoid. The<br />
experts made mistakes then, and are about to make the<br />
biggest nutrition blunder of them all with their new take<br />
on protein.<br />
The protein crusaders have arrived, and they are every<br />
bit as fanatical and misinformed as their fat phobic and<br />
carb avoiding counterparts. But before you can<br />
understand where things are headed and why they are<br />
wrong, it will help to know where we have been.<br />
Lessons from fat<br />
It’s not that these researchers are not acting on what they<br />
think is good information. The 1980s fat scare was based<br />
first on rat studies showing high fat diets induced<br />
atherosclerosis. Population studies also showed a<br />
correlation. This correlation was attached to cholesterol and<br />
without the whole story; the fat phobic message was born.<br />
The problem was that neither animal studies nor<br />
population studies can prove causation, and often both<br />
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CUT OUT THE<br />
SUGAR IN<br />
BAKING<br />
Refined sugar<br />
wreaks havoc on<br />
the body. While<br />
most of us have a<br />
healthy sweet<br />
tooth and love to<br />
bake cakes and<br />
cookies, we can do<br />
so in more<br />
intelligent ways.<br />
Try using liquid<br />
sweeteners like<br />
honey, molasses,<br />
maple syrup or<br />
even orange juice<br />
instead of sugar.<br />
Try using half<br />
honey and half a<br />
mashed banana in<br />
a recipe that calls<br />
for sugar.<br />
Unsweetened<br />
applesauce and<br />
sweet potatoes<br />
are also excellent<br />
substitutes when<br />
it comes to<br />
healthier treats.<br />
Spices such as<br />
cinnamon,<br />
cardamom, cloves<br />
and pumpkin spice<br />
add flavor to<br />
baked goods when<br />
you want to<br />
reduce the<br />
amount of<br />
sweetener.<br />
12<br />
forms of research can be<br />
misleading. This is what<br />
happened with fat. Over the<br />
ensuing years we learned about<br />
the differences between saturated<br />
fat and other types of fat.<br />
We learned about<br />
hydrogenated oils, which many of<br />
the initial fat studies did not<br />
control for. We learned about the<br />
protective effect of omega-3 fats.<br />
We learned there is more to<br />
cholesterol and fat than total<br />
amounts. In short, we learned we<br />
were wrong, but not before we<br />
created an epidemic of carb<br />
gorging that correlates perfectly<br />
with the huge spike in obesity<br />
and diabetes we have experienced<br />
since the ‘80s fat scare.<br />
Good research<br />
gone bad<br />
Now we find the same things<br />
that happened with fat and carbs<br />
happening with protein. It<br />
sounds good: “Huge population<br />
studies on Chinese populations<br />
link protein with cancer,” or,<br />
“Animal studies prove high<br />
protein diets cause cancer.”<br />
But they don’t mention the<br />
same data shows low protein<br />
diets are also correlated with<br />
increased risk of cancer. What<br />
they don’t say is the animals were<br />
poisoned first and then fed high<br />
protein diets. No distinction is made between the dairy<br />
protein casein and other animal proteins. They don’t<br />
explain why intervention trials on humans show protein<br />
substituted for fat or carbs in human diets usually makes<br />
people healthier.<br />
It’s important to briefly discuss the different types of<br />
research so people can understand why nutrition can be<br />
so confusing. First are the animal studies. Mice have<br />
metabolisms that are similar enough to humans to get us<br />
headed in the right direction. However, they also have<br />
metabolisms dissimilar enough to not draw clear<br />
conclusions.<br />
In other words, if an animal study shows something,<br />
we should not get too excited, but instead try it out in<br />
humans. Then if it works, we can get a little excited. If we<br />
then try it out on a lot of humans and it still works, we<br />
can get very excited.<br />
Population studies, called epidemiological studies, are<br />
the most difficult to draw conclusions from. The reason?<br />
People and the worlds they live in are so complex. If some<br />
Chinese eat more protein than others, are they also more<br />
stressed? Do they sleep less? Is the protein they eat<br />
different from other types of protein? There is no way to<br />
control for all this vast complexity.<br />
Here is an example. Non-calorie sweeteners are highly<br />
correlated with obesity. Does this mean they make people<br />
fat? Or does it mean overweight people are the ones who<br />
use them? The more likely truth is the latter, not the<br />
former.<br />
The protein<br />
crusaders have<br />
arrived,<br />
and they are<br />
every bit as<br />
fanatical and<br />
misinformed<br />
as their<br />
fat phobic<br />
and carb<br />
avoiding<br />
counterparts.<br />
To really assess whether<br />
something is valid or not,<br />
intervention studies should be<br />
done. These are studies done on<br />
humans where one group is given<br />
something while the other group<br />
is not. Everything else is left the<br />
same. These studies tell us the<br />
most because we can be more<br />
certain that what we see is a result<br />
of the intervention and not<br />
something else.<br />
Protein causes cancer?<br />
One of the most popular works<br />
on protein and its supposed<br />
negative effects is the China Study.<br />
This research is actually very<br />
important research and will go a<br />
long way towards helping us<br />
understand nutrition.<br />
Where we believe it goes wrong<br />
is its assumptions. Just like the fat<br />
studies in the ‘80s, this research is<br />
being interpreted as proof protein<br />
causes cancer and should be<br />
avoided. This is a big mistake.<br />
The China Study was based on<br />
two lines of research, one on<br />
animals and the other a<br />
population study. The animals<br />
were essentially poisoned (with<br />
aflatoxin) and then given a low or<br />
high protein diet. Cancers were<br />
increased in the protein fed group.<br />
Does this show protein is a<br />
cause of cancer? Would a high<br />
carb or high fat diet compared to a low fat or low carb<br />
diet show the same thing? Given cancer is a fast growing<br />
tissue, wouldn’t any extra nutrition increase cancer in a<br />
susceptible animal? In other words, this proves nothing<br />
and many questions remain.<br />
The population studies showed Chinese consuming<br />
higher protein diets got more of certain types of cancer<br />
compared to those eating less protein. Is this because of<br />
the protein? Could it be that in China much of the protein<br />
sources are high in nitrates and other preservatives?<br />
In looking at the research you can find certain types of<br />
cancer are more prevalent in higher protein eaters. Other<br />
types of cancers are more common in those who eat less<br />
protein. If we are to blame higher incidence of some<br />
cancers on protein consumption, then we must blame<br />
higher rates of other cancers on low protein intake. In<br />
reality, neither of these assumptions makes much sense.<br />
It may be surprising to know that some data shows a<br />
low protein diet is associated with an increased risk of<br />
cancer. That is right; in the very research used by the<br />
author it can be clearly shown that higher protein diets<br />
are protective against the initiation of cancer.<br />
This study was published in the 1983 Journal of Cancer<br />
Research (Vol. 43 # 5). It also may be surprising to learn<br />
that another study, by researchers involved in the China<br />
Study, also contradicts the fact that there is any difference<br />
between animal and plant proteins when the proteins are<br />
complete. This was published in the Journal of National<br />
Cancer Institute (1989, Vol. 81)<br />
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Can walnuts<br />
prevent<br />
Alzheimer’s?<br />
This may one day<br />
be possible, says a<br />
study appearing in<br />
the Journal of<br />
Alzheimer's Disease.<br />
When mice were<br />
fed walnuts, there<br />
was great<br />
improvement in<br />
learning, memory<br />
and motor<br />
development, says<br />
Abha Chauhan’s<br />
report.<br />
"These findings are<br />
very promising and<br />
help lay the<br />
groundwork for<br />
future human<br />
studies on walnuts<br />
and Alzheimer's<br />
disease,” says Dr.<br />
Chauhan. The<br />
amount of walnuts<br />
given to the mice<br />
(two quantities)<br />
correlated to either<br />
one ounce or one<br />
and a half ounces<br />
for humans.<br />
One of the nut’s<br />
most promising<br />
compounds is<br />
alpha-linolenic acid.<br />
Add chopped<br />
walnuts to yogurt,<br />
green salad, rice,<br />
lentils and omelets.<br />
13<br />
This is not to refute the importance of the work<br />
highlighted in the China Study; it’s simply to say there is<br />
much more to this story, and the associations of protein<br />
and cancer are not at all clear. However, the association<br />
with obesity and cancer is very clear.<br />
Protein, obesity, cancer<br />
and everything else<br />
Here is the most important consideration. Obesity is<br />
the single biggest heath challenge in human history and<br />
drastically increases the risk of the major killers: heart<br />
disease, stroke and cancer. In fact, the best way to increase<br />
your chances of getting sick, becoming dysfunctional in<br />
old age and dying an early death is to get and stay fat.<br />
Here is where protein comes in. Of all the<br />
macronutrients, it’s not only the most filling, it’s also the<br />
most likely to control cravings and balance blood sugar<br />
levels. In short, it’s perhaps the greatest anti-obesity<br />
weapon we have.<br />
As shown in a recent study, substituting protein calories<br />
for fat and carb calories aids not only weight loss, but also<br />
more importantly fat loss. Dieters who ate more protein<br />
had reduced insulin levels, less hunger, decreased food<br />
cravings and were able to maintain their muscle mass,<br />
resulting in less rebound weight gain. This study was<br />
published in the American Journal of Clinical <strong>Nutrition</strong><br />
(April 2010).<br />
In a separate study published online in December 2010<br />
(Journal of <strong>Nutrition</strong>), protein intake, and specifically<br />
branched chain amino acids (BCAA), were shown to<br />
increase longevity. Much of this effect is based on protein’s<br />
ability to detoxify the human body, aid weight loss and fat<br />
loss, help maintain muscle mass and bolster antioxidant<br />
defenses.<br />
Another study on protein and its effect on the acid base<br />
balance of the body and bone density calls into questions<br />
old beliefs and biases. The study was published in<br />
<strong>Nutrition</strong> Journal (Vol. 9 # 72). Participants receiving a<br />
high protein meal replacement twice daily were compared<br />
to those who were fed a non-protein meal replacement.<br />
Each group was followed for 12 months. The<br />
researchers wanted to look at bone density as well as liver<br />
and kidney function. What they found was no difference<br />
at all in any markers. This was despite a level of protein<br />
many claim is detrimental.<br />
It’s interesting to note how persistent these negative<br />
views on protein are. The issue should have been put to<br />
rest in a May 2004 review article in the Sports <strong>Nutrition</strong><br />
Review Journal. The title of the study was High protein weight<br />
loss diets and purported negative effects: where is the evidence?<br />
The research in this study showed there is no evidence<br />
that higher protein diets have any adverse effects on liver,<br />
kidney or bone health. Given the fact protein can decrease<br />
the need to overeat and help balance blood sugar, it may<br />
actually be preventative for illnesses affecting these organs.<br />
The number one cause of disease for liver and kidney is<br />
diabetes, a disease of excess sugar more than of excess<br />
protein.<br />
Final thoughts<br />
The protein story is far from over, but for serious<br />
exercise enthusiasts and exercise professionals, it’s more<br />
important than ever to watch this trend. The same<br />
overzealous scapegoat mentality that dogged fat and carbs<br />
is now descending on protein.<br />
It’s important to educate fat loss seekers and fitness<br />
enthusiasts on the benefits of protein. Many of the claims<br />
being made, even by prominent researchers, are<br />
misinformed at best and inaccurate at worst. Perhaps with<br />
a little common sense and self-education we can avoid<br />
another nutrition blunder that simply leads us further into<br />
the obesity abyss. Z<br />
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A CONTENT-SPONSORED ADVERTISEMENT<br />
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I remember Dad running down<br />
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J.R. Carlson Laboratories, Inc. in<br />
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visiting several doctors and finding no relief, he went to the Shute<br />
Medical Clinic and was prescribed by Drs. Evan and Wilfrid Shute a<br />
specific type of vitamin E. This one helped, while another he tried<br />
later when pain returned, did not. The Carlson family realized that not<br />
all types of vitamin E were the same, and Carlson Laboratories was<br />
born in the walk-up apartment on north Winchester Avenue in<br />
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By 1968 Susan had put out two products, Key-E 200 IU, followed<br />
by E-Gems 200 IU, hired two employees, expanded her business and<br />
taken on a sales representative. Her products began turning up in<br />
health food stores across Chicago. By 1970 she left her part time<br />
position as a pharmacist in Wheeling and moved the business to<br />
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Their facility on University Drive is now run by Susan’s daughters<br />
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Omega-3 fatty acids are lacking in the typical American diet, which<br />
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docosahexaenoic acid (DHA), and while our bodies can convert alpha<br />
linolenic acid (ALA) into EPA and DHA, the efficiency of that<br />
conversion is limited if the diet does not contain regular meals of fish.<br />
Vegetarians especially have a hard time getting enough good omega-<br />
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POMEGRANATE<br />
IS A<br />
NUTRITIONAL<br />
JEWEL<br />
A study (Journal<br />
of Clinical<br />
<strong>Nutrition</strong> Sept.<br />
2005) has found<br />
that pomegranate<br />
juice lowers “bad”<br />
LDL cholesterol<br />
while increasing<br />
blood flow to the<br />
heart among<br />
people with heart<br />
disease. Typically<br />
fruit juices raise<br />
blood sugar and<br />
should be drank in<br />
moderation.<br />
However,<br />
researchers in<br />
Israel found that<br />
natural sugars<br />
found in<br />
pomegranate juice<br />
do not raise blood<br />
sugar. These<br />
particular sugars<br />
are attached to<br />
antioxidants and<br />
make the sugars<br />
act as protective<br />
agents against<br />
arthrosclerosis.<br />
Pomegranates are<br />
also helpful in<br />
protecting against<br />
prostate and<br />
certain breast<br />
cancers. They<br />
alleviate<br />
symptoms of<br />
menopause and<br />
boost the immune<br />
system to fight<br />
common ailments<br />
such as colds and<br />
flu.<br />
Sprinkle<br />
pomegranate<br />
seeds on<br />
pancakes, cereal,<br />
waffles, pudding,<br />
ice cream or cake.<br />
Fold the seeds<br />
into a bowl of<br />
yogurt or a<br />
guacamole dip.<br />
Brighten up a fruit<br />
or green salad by<br />
sprinkling seeds as<br />
a final touch.<br />
14<br />
Stress,<br />
adrenal response<br />
and fat loss<br />
resistance<br />
IBy Jillian Sarno Teta<br />
f you are an astute fitness professional who’s paying<br />
attention, or if you are an avid participant in the fat loss<br />
lifestyle, you have undoubtedly by now realized that<br />
the “calories in, calories out” model, as the holy grail for<br />
optimal body composition and performance, is at best an<br />
incomplete picture, and at worst, a fallacy.<br />
The fitness industry is catching up at long last with the<br />
latest developments in exercise physiology and the<br />
empirical experience of countless savvy trainers. A<br />
broader landscape of fitness, fat loss and body change is<br />
being elucidated to include not just calories, but other<br />
factors including hormones, hormonal balance,<br />
environmental inputs and lifestyle attributes.<br />
Taken together, we have a much clearer, more<br />
comprehensive insight into what it takes to achieve our<br />
goals and the goals of our clients, and how these<br />
individual factors can be harnessed to enhance positive<br />
effects, and how to identify and mitigate negative<br />
influences as well.<br />
Along these lines, the role of stress, our stress response,<br />
the cascade of hormonal signaling as a result of, and the<br />
subsequent short and long term hormonal environment<br />
created in response to stress is a topic quite worthy of<br />
examination, especially in those individuals for whom<br />
body change is exceedingly difficult.<br />
Stress is unequivocally a part of life<br />
The word “stress” itself is a non-specific term that is<br />
used to describe external and internal challenges that have<br />
the potential to negatively affect hormonal and<br />
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COFFEE FOR<br />
ASTHMA RELIEF?<br />
Researchers found<br />
that a small cup of<br />
coffee may improve<br />
breathing for up to<br />
two hours and may<br />
improve airway<br />
function for up to<br />
four hours in<br />
asthmatic patients.<br />
This may be due to<br />
the fact that the<br />
chemical structure of<br />
coffee is similar to<br />
the chemical<br />
structure of<br />
theophyline, a<br />
common asthma<br />
medication. Be<br />
careful, though, as<br />
excessive amounts of<br />
caffeine can intensify<br />
the side effects of<br />
theophylline.<br />
The current doctor’s<br />
orders: coffee in<br />
moderation, as well<br />
as tea, chocolate and<br />
other caffeinated<br />
consumables.<br />
15<br />
biochemical balance, health and your physique goals.<br />
Our body’s stress response has evolved to protect us<br />
from acute danger. The world that we live in today has<br />
ample food for most of us and few predators. However,<br />
we have the same system that we had when we had to<br />
catch and kill our food, run and hide from predators, and<br />
fight enemies. The stressors of today are different. Many of<br />
us may feel like we do not have relief from stress.<br />
Stress could be anything ranging from “acute” events<br />
like a long run, getting sad news, a minor car accident or<br />
having a confrontation, to more “chronic” things like<br />
deadlines, unhealthy relationships, overtraining, ongoing<br />
sleep deprivation and poor diet.<br />
Also very important is your psychological response to<br />
them. If you view an event or situation as “bad,” the event<br />
is much more likely to cause a physiological stress<br />
response. How we interpret our lives and the things that<br />
happen to us are major factors in determining the effects<br />
our bodies feel from stress.<br />
Our bodies are not well-suited for chronic, unrelenting<br />
stress. As such, the response of our body will eventually<br />
become maladaptive and not optimal. Chronic stress has<br />
the potential to set the stage for hormonal imbalance that<br />
has major consequences for our waistlines and physiology.<br />
The adrenal glands are a key player of the endocrine<br />
system and the central nervous system, and are the main<br />
drivers of our response to stress. The endocrine system,<br />
under the influence of the nervous system, secretes a wide<br />
variety of hormones as an adaptive response to deal with<br />
stress and restore order and balance to the body.<br />
Cortisol and other hormones are secreted by the<br />
adrenal glands, and cortisol is classically the prime<br />
biochemical marker of stress. Under normal conditions,<br />
stress will cause elevated secretion of cortisol and<br />
epinephrine. Problems will begin to crop up when this<br />
normal response becomes abnormal as a result of<br />
unrelenting or dysfunctional stress and stress adaption.<br />
Cortisol is a very important hormone, and<br />
often misunderstood.<br />
It is critical to understand that hormones have more<br />
than one singular action, and act in different ways as a<br />
response to the ratios of other hormones and signaling<br />
molecules. Very much like a symphony, cortisol’s “tune”<br />
will change in response to what is playing around it.<br />
■ One of cortisol’s main jobs is to maintain blood sugar<br />
levels in ideal ranges, particularly when we are asleep or<br />
have gone for a long time without eating.<br />
■ Cortisol also has very powerful anti-inflammatory<br />
effects, helping blunt over-zealous immune response and<br />
acting as an antihistamine.<br />
■ Additionally, when cortisol levels are optimal, and<br />
when other hormones are in balance - such as insulin,<br />
reproductive hormones and growth hormone - cortisol<br />
will help you burn fat.<br />
Over time, it is quite possible for stress to increase the<br />
secretion of cortisol, leading to elevated levels in the<br />
blood, and this is where problems can begin to pop up.<br />
As with any hormone, an imbalance of cortisol has<br />
ramifications throughout the body and can be<br />
detrimental. With cortisol, adrenal balance and stress<br />
response, this can signify that cortisol can be either<br />
excessive or insufficient to spur negative health<br />
consequences.<br />
Excessive cortisol, from long-term maladaptive stress,<br />
creates a plethora of problems, many of which will<br />
prevent you from keeping your waistline slim and trim.<br />
Excessive cortisol will impose a functional hypothyroid<br />
state on the body. Elevated cortisol acts to decrease<br />
hormones in the brain that stimulate the thyroid, and also<br />
directly inhibits the conversion of active thyroid hormone.<br />
These anti-thyroid effects of cortisol translate into a<br />
lowered metabolism coupled with increased abdominal<br />
fat deposition: a sure recipe for fat loss resistance. To add<br />
insult to injury, excessive cortisol promotes insulin<br />
resistance, which further spurs fat gain. Excessive<br />
cortisol disrupts sleep, interrupts appropriate central<br />
nervous system function and also overwhelms the action<br />
of growth hormone — one of our best fat burning<br />
hormones.<br />
Clients who are experiencing this will likely have a<br />
hard time adding lean muscle to their frame, and may<br />
even be losing muscle in their arms and legs, while at the<br />
same time getting fatter in the midsection.<br />
Over time, in response to elevated cortisol, our adrenals<br />
are unable to adequately respond to the messages of the<br />
central nervous system, including the brain. This<br />
decoupling of the brain and adrenal glands signifies an<br />
extremely dysfunctional hormonal environment and the<br />
perfect storm for fat loss resistance.<br />
Even though excessive cortisol has all of these negative<br />
consequences, insufficient cortisol and/or very low cortisol<br />
also present problems for optimal body composition.<br />
After years and years of stress, dysfunctional stress<br />
response, accelerated cortisol secretion, and the<br />
decoupling of the central nervous system and the adrenal<br />
glands, the adrenals begin to tire.<br />
Likely, many of you have heard the term “adrenal<br />
fatigue,” “adrenal exhaustion” or “adrenal burnout.” Very<br />
much like a bank account, individuals have finite adrenal<br />
reserve. When the adrenals are overproducing cortisol for<br />
so long, are not responding to signals from the brain and<br />
are bathed in an environment of insulin resistance, low<br />
thyroid and blunted growth hormone, the adrenals begin<br />
to tire and cortisol production begins to fall.<br />
The typical pattern of adrenal burnout is years and<br />
years of excessive cortisol production and the subjection<br />
of the body to all of the dysfunctional physiological and<br />
biochemical consequences it produces, followed by a<br />
down spiral of cortisol and other adrenal hormone<br />
production to very low levels.<br />
These people have hit rock bottom<br />
People at this stage are often overweight or morbidly<br />
obese, and may be diabetic or have a diagnosis of<br />
fibromyalgia.<br />
Until normal hormonal signaling is re-established, fat<br />
loss will be very difficult to achieve. Clients whom you<br />
suspect are maladapted to stress should be evaluated by a<br />
competent health care provider.<br />
High and low cortisol levels are approached very<br />
different clinically. The first step towards hormonal<br />
balance is eating a high vegetable, adequate protein diet<br />
with minimal refined carbohydrates and sugar.<br />
Proper sleep and hydration are crucial for adrenal<br />
health. Training programs may need to be temporarily<br />
modified or shortened depending on levels of<br />
decompensation. Exercises and movements that promote<br />
human growth hormone secretion, such as resistance<br />
training, will be an integral part of recovery.<br />
Although stress has no calories, stress and our response<br />
to it markedly affect the way that we look and feel.<br />
Understanding and using these tools will enable us to<br />
achieve the fitness goals of ourselves and our clients. Z<br />
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ETHNIC SPICES<br />
HEAT UP THE<br />
KITCHEN<br />
Rather than turn to<br />
salt or oils to flavor<br />
foods, take note<br />
from rich culinary<br />
traditions from<br />
around the world<br />
where herbs and<br />
spices not only give<br />
mouth watering<br />
pleasure, but<br />
potential health<br />
benefits as well.<br />
Turmeric, used in<br />
Indian curries and<br />
other dishes, does<br />
more than add a<br />
cheerful yelloworange<br />
color to<br />
food. Its main<br />
ingredient,<br />
curcumin, is<br />
thought to fight<br />
cancer and other<br />
disease. It is<br />
currently being<br />
studied for its<br />
ability to fight<br />
Alzheimer’s. Animal<br />
research has<br />
shown it to protect<br />
the liver, reduce<br />
inflammation and<br />
inhibit tumor<br />
growth.<br />
Cardamom,<br />
another spice used<br />
in Indian cuisine, is<br />
thought to aid in<br />
indigestion and<br />
flatulence. Add a<br />
pinch cardamom<br />
and 1-2 teaspoons<br />
honey to<br />
unsweetened<br />
almond milk for a<br />
soothing bedtime<br />
drink.<br />
Rosemary,<br />
common in many<br />
Mediterranean<br />
plates, adds zest to<br />
meats, vegetables<br />
and sauces while<br />
playing a positive<br />
role in stress relief.<br />
Sip a cup of<br />
rosemary tea, or<br />
inhale rosemary<br />
essential oil to<br />
increase freeradical<br />
scavenging<br />
activity and<br />
decrease the stress<br />
hormone cortisol.<br />
Cloves enhance hot<br />
drinks and baked<br />
goods. The<br />
eugenol found in<br />
cloves may help<br />
prevent digestive<br />
tract cancers and<br />
reduce joint<br />
inflammation.<br />
Cloves also have<br />
antibacterial<br />
properties and<br />
have reduced the<br />
pain of many a<br />
toothache.<br />
16<br />
What is<br />
hydrolyzed<br />
protein and<br />
is it healthy?<br />
By Casey Adams<br />
Proteins are composed of very long chains of amino<br />
acids. Sometimes hundreds and even thousands of<br />
amino acids can make up a typical protein. The<br />
body’s enzymes break apart these chains through an<br />
enzyme reaction called proteolysis.<br />
Proteolysis breaks down proteins into amino acids and<br />
small groups of amino acids called polypeptides. This is<br />
also called cleaving. As enzymes break off these<br />
polypeptides or individual amino acids from proteins,<br />
they replace the protein linkages with water molecules to<br />
stabilize the peptide or amino acid. This process is called<br />
enzymatic hydrolysis.<br />
Breaking away the peptides or amino acids allows the<br />
body to utilize the amino acid or polypeptide to make<br />
new proteins within the body.<br />
The body assembles its own proteins from these<br />
amino acids and polypeptides. The body’s protein<br />
assembly is programmed by DNA and RNA. For this<br />
reason, the body must recognize the polypeptide<br />
combinations. Strange polypeptide combinations can<br />
burden the body, especially if the body does not have the<br />
enzymes to break those peptides further apart to extract<br />
their amino acids.<br />
While some enzymes can break apart multiple proteins<br />
and polypeptides, some proteins, such as gliadins (glutentype<br />
proteins), require special enzymes to be properly<br />
broken down into body-friendly peptides and aminos.<br />
Protein cleaving enzymes are called proteases.<br />
Food manufacturers can synthetically break down<br />
proteins by extrusion, heating and blending with a variety<br />
of processing aids, including commercial enzymes. These<br />
synthetic processes break apart the peptides in the<br />
proteins and, as water is integrated into the process,<br />
hydrolysis results. This produces a food with hydrolyzed<br />
proteins.<br />
These hydrolyzed proteins will contain a number of<br />
peptides that may be useful to the body, but they may also<br />
not be useful. Some may even be rejected by the body’s<br />
immune system, causing food intolerance or even food<br />
allergies.<br />
French laboratory researchers have found that<br />
hydrolyzed wheat proteins from skin conditioners<br />
produced skin sensitivity. Eventually this sensitivity<br />
crossed over to becoming allergic to wheat proteins. In<br />
other words, hydrolyzed wheat proteins in skin treatments<br />
are not always readily accepted by the immune system.<br />
Once the body becomes sensitive to some hydrolyzed<br />
wheat proteins, this sensitivity can cross over to the same<br />
sensitivity to those proteins in wheat foods.<br />
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FEED YOUR<br />
HEART WITH<br />
FIBER<br />
Soluble fiber,<br />
vitamins and<br />
minerals found in<br />
fruits, vegetables<br />
and whole grains<br />
reduce total and<br />
LDL (bad)<br />
cholesterol. The<br />
typical American<br />
diet provides us<br />
with approximately<br />
11 grams of fiber<br />
a day, whereas the<br />
American Dietetic<br />
Association<br />
recommends 20-<br />
35 grams daily.<br />
Get into the habit<br />
of starting your<br />
day with a nice<br />
warm bowl of<br />
oatmeal. Oats are<br />
very nutritious and<br />
whole-grain filled,<br />
with beta-glucan,<br />
a soluble fiber that<br />
soaks up<br />
cholesterol and<br />
pushes it through<br />
the digestive<br />
system so that it’s<br />
not absorbed.<br />
Oats also contain<br />
an antioxidant that<br />
counteracts the<br />
destructive and<br />
atherosclerosisinducing<br />
damage<br />
of unstable free<br />
radicals.<br />
Choose an orange<br />
for an afternoon<br />
snack and<br />
incorporate green<br />
smoothies<br />
containing water,<br />
kale, bananas,<br />
walnuts and a<br />
sweetener such as<br />
Stevia or raw<br />
honey. Eating one<br />
large salad a day is<br />
also a great way of<br />
ensuring adequate<br />
fiber intake.<br />
17<br />
And let’s not<br />
forget the<br />
most<br />
important<br />
food for<br />
infants,<br />
breast milk.<br />
Researchers from France’s Center for Research in<br />
Grignon tested nine women who had skin contact<br />
sensitivity to cosmetics containing hydrolyzed wheat<br />
proteins. Six were found to react with either skin hives or<br />
anaphylaxis to different products (including foods)<br />
containing hydrolyzed wheat proteins.<br />
The whole group was also found to have allergies to<br />
wheat flour or gluten-type proteins. Eventually, they<br />
became sensitive to unmodified grain proteins.<br />
Spanish researchers found that enzymatic hydrolysis of<br />
lentils and chickpeas produced allergens for four out of<br />
five allergic patients in their research.<br />
The commercial enzymes used by many food<br />
manufacturers to hydrolyze proteins may also stimulate<br />
allergic responses. Danish researchers tested 19<br />
commercially available enzymes typically used in the food<br />
industry on 400 adults with allergies. It was found that<br />
many of the enzymes produced histamine allergic<br />
responses among the patients.<br />
Hydrolyzing proteins through<br />
manufacturing processes creates<br />
molecules that the immune system<br />
may not recognize. Once the<br />
immune system launches an immune<br />
response to the molecule, it will<br />
remember the molecule as an<br />
allergen, even if they are part of foods<br />
once accepted by the body.<br />
At the same time, research has<br />
shown that hydrolyzed formulas can<br />
be a viable alternative to cow’s milk<br />
formulas for infants allergic to cow’s<br />
milk. In a number of studies by<br />
various medical universities, these<br />
hydrolyzed formulas appear to be safe<br />
for children.<br />
Hydrolyzed formulations have<br />
included cow’s milk, soy milk, rice<br />
milk and others. In most cases,<br />
however, the studies have not<br />
followed the children into<br />
adolescence to see the long-term<br />
effects of these types of formulations.<br />
While hydrolyzed formula may be<br />
helpful to infants who are otherwise<br />
allergic to cow’s milk, there are plenty<br />
of other healthy feeding options<br />
available for children, such as almond<br />
milk and rice milk — and let’s not<br />
forget the most important food for<br />
infants, breast milk.<br />
Today many of our processed foods<br />
are supplemented with hydrolyzed<br />
soy proteins. These are often added to<br />
increase the protein content of the<br />
food. Again, these are hydrolyzed<br />
using enzymes that may produce<br />
unnatural combinations of peptides.<br />
The enzymes used may also cause<br />
issues when this type of soy is eaten.<br />
While there is little absolute proof,<br />
it is possible that hydrolyzed soy has<br />
resulted in people becoming<br />
intolerant to soy in the same way the<br />
research has shown for hydrolyzed<br />
wheat proteins.<br />
To be fair, a number of studies have shown that people<br />
who are allergic or intolerant to soy can eat hydrolyzed<br />
soy protein. This also goes for fermented soy products. In<br />
both cases, the sensitive proteins have been broken down<br />
by hydrolysis, just as described above with infant formula.<br />
Naturally processed soy — such as tempeh or tofu —<br />
has been naturally cultured and fermented with nature’s<br />
probiotic organisms, and will not have these issues.<br />
These foods are prepared using traditional methods,<br />
and we can see the positive results of these kinds of soy<br />
foods in the epidemiological research over the past two<br />
decades that have shown that people who eat naturally<br />
cultured soy products such as tofu and tempeh have<br />
significantly lower rates of heart disease and colon cancer.<br />
The issue here is that to be on the safe side, we should<br />
carefully abide by nature’s laws when it comes to how we<br />
process foods. Using unnatural means to break down and<br />
break apart nutrients produces foods that can lead to food<br />
sensitivities and even food allergies. Z<br />
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BENEFITS OF<br />
STAR ANISE<br />
Star anise contains<br />
shikimic acid and<br />
anethole, two<br />
compounds that<br />
contain ant-viral,<br />
anti-bacterial and<br />
anti-fungal<br />
properties. This<br />
means the spice,<br />
popular in Middle<br />
Eastern cooking,<br />
can help prevent<br />
flu bugs and other<br />
viruses.<br />
It has been shown<br />
to inhibit the<br />
growth of<br />
Epstein-Barr virus<br />
and battles<br />
hepatitis B.<br />
Start incorporating<br />
the licorice-like<br />
spice into your<br />
diet by brewing<br />
star anise tea. Sip<br />
1-3 cups a day.<br />
You may wish to<br />
add the spice to<br />
soups, stews and<br />
casseroles, stewed<br />
apples and plums,<br />
or by sprinkling<br />
ground star anise<br />
on top of salads<br />
along with ground<br />
flaxseed.<br />
19<br />
Antiinflammatory<br />
foods<br />
Use nutrition as a tool to defeat chronic<br />
inflammation and the diseases it creates.<br />
TBy Dr. Donald Ozello<br />
he single most important factor in combating<br />
inflammation is the food you eat. Chronic<br />
inflammation is associated with heart disease,<br />
autoimmune disorders, asthma, allergies, arthritis, obesity,<br />
poor wound healing, chronic fatigue and premature aging.<br />
Inflammation is a fundamental physiologic defense<br />
mechanism the body uses to fight injury and invasion.<br />
This positive effect of inflammation keeps us alive.<br />
Systemic inflammation can involve every cell in your<br />
body and negatively affect your health. Chronic systemic<br />
inflammation results in debilitating and life threatening<br />
illnesses.<br />
Proper nutrition as a catalyst for reducing<br />
inflammation and lowering risk of disease<br />
Inflammatory and anti-inflammatory chemicals called<br />
prostaglandins are released by your body in response to<br />
foods. Imbalances in diet lead to the release of excessive<br />
inflammatory prostaglandins.<br />
Balance your intake of anti-inflammatory and<br />
inflammatory prostaglandin releasing foods for better<br />
heath.<br />
Omega-3 fatty acids cause the production and release of<br />
anti-inflammatory prostaglandins, while omega-6 fatty<br />
acid intake results in the production and release of<br />
inflammatory chemicals.<br />
Paleontologists estimate that Stone Age man consumed<br />
roughly equal amounts of omega-3s to omega-6s. Today’s<br />
standard American diet (SAD) contains 10-20 times more<br />
inflammatory-causing omega-6s than anti-inflammatory<br />
omega-3s.<br />
Excessive omega-6 fatty acid consumption combined<br />
with deficient omega-3 fatty acids intake leads to toxic<br />
inflammation levels and disease.<br />
Balance your intake of omega-3 fatty acids and omega-<br />
6 fatty acids to lower risk of acquiring, or to better<br />
manage pre-existing artherosclerosis, irritable bowel<br />
syndrome or multiple sclerosis.<br />
High quantities of anti-inflammatory omega-3 fatty<br />
acids are found in mackerel, salmon, albacore tuna,<br />
bluefish, sturgeon, anchovy, herring, trout, salmon,<br />
mullet, walnuts, pumpkin seeds, fish oil, flaxseed oil,<br />
black current oil, evening primrose and borage oil.<br />
Inflammatory omega-6 fatty acids are found primarily<br />
in vegetable oil, beef, pork and chicken. To better balance<br />
omega-3 and omega-6 intake, eat ocean-caught fish two<br />
to four times a week instead of meat or chicken. Simply<br />
replacing vegetable oil with olive oil will positively affect<br />
your inflammatory levels.<br />
Fish oil supplements containing omega-3 fatty acids are<br />
a valuable tool for decreasing and preventing chronic<br />
inflammation.<br />
Food allergies produce an inflammatory response. The<br />
most common allergic reaction-producing foods are dairy,<br />
gluten, peanut butter and shellfish. Food allergies that<br />
elicit immediate reactions are easy to determine. Foods<br />
which cause low<br />
level<br />
inflammatory<br />
reactions are<br />
much more<br />
difficult to detect.<br />
If eaten on a<br />
regular basis<br />
these foods lead<br />
to chronic<br />
inflammation.<br />
■ Maintain a<br />
Strawberries, blueberries, cherries, purple plums, and detailed dietary<br />
papaya are packed with anti-inflammatory agents.<br />
log to enable<br />
yourself to note how your body reacts to specific foods<br />
and food combinations.<br />
■ Eliminate the intake of any foods you suspect may<br />
be eliciting allergic reactions for one or two weeks.<br />
■ Reintroduce these foods one at a time and note your<br />
body’s reaction.<br />
■ If your body reacts negatively, simply eliminate that<br />
inflammation causing food and find an anti-inflammatory<br />
substitute.<br />
Highly processed foods are often the source of<br />
inflammation. Chemicals added to foods for flavor,<br />
coloring and preservation may elicit an inflammatory<br />
response. Chemical additives are new additions to human<br />
nutrition. Your digestive system may not be able to<br />
properly break down and digest these unfamiliar<br />
molecules.<br />
If these partially digested particles enter the<br />
bloodstream, the immune system views them as invaders.<br />
An inflammatory immune response is triggered, which<br />
adds up over time to negatively alter you health.<br />
To prevent inflammation consume a wide variety of<br />
fruits and vegetables daily, ideally five to nine<br />
servings. Don’t get engulfed in the hype and eat the same<br />
so-called superfoods every day. Each individually colored<br />
fruit and vegetable contains varied quantities of health<br />
promoting phytochemicals. Strive to eat a wide array of<br />
different colored fruits and vegetables.<br />
Fruits and vegetables contain disease fighting vitamins,<br />
minerals and phytochemicals in their natural balances.<br />
Phytochemicals give foods their colors and possess<br />
inflammation fighting properties.<br />
■ Defeat chronic inflammation with dietary strategies<br />
that contain cruciferous vegetables. Broccoli, Brussels<br />
sprouts and cauliflower are cruciferous vegetables that are<br />
proven to inhibit the production of inflammatory<br />
prostaglandins.<br />
■ Choose fresh, organic, green leafy vegetables to<br />
receive large amounts of vitamins and minerals. Foods<br />
such as spinach and lettuce contain huge quantities of<br />
inflammation inhibiting chemicals.<br />
■ Citrus fruits possess antioxidant properties. Vitamin<br />
C, vitamin E and betacarotene are classified as<br />
antioxidants. These substances render disease-producing<br />
free radicals harmless.<br />
■ Berries are rich in anti-inflammatory phytochemicals.<br />
They make excellent snacks and desserts. Strawberries,<br />
blueberries and raspberries can easily replace highly<br />
processed cakes and donuts.<br />
Live a healthier, fitter, more functional life by<br />
preventing chronic inflammation and the diseases it<br />
causes. These fundamental nutritional strategies are your<br />
best tools for reducing chronic, systemic inflammation<br />
and the debilitating disorders associated with it. Z<br />
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ACAI FOR<br />
BRAIN HEALTH<br />
According to<br />
researchers at<br />
Tufts University,<br />
acai berry may<br />
help protect the<br />
brain from decline.<br />
The brain<br />
maintains itself<br />
through neuronal<br />
housekeeping, a<br />
process referring<br />
to the removal of<br />
toxic proteins. Acai<br />
berry may have<br />
the ability to boost<br />
this particular<br />
brain function.<br />
The research done<br />
on rodents<br />
showed acai to<br />
protect against<br />
the release of<br />
substances in the<br />
brain that speed<br />
up inflammation.<br />
As we know,<br />
inflammation is a<br />
factor in<br />
neurodegenerative<br />
diseases (and<br />
other<br />
degenerative<br />
diseases.)<br />
The team at Tufts<br />
reported that<br />
these studies<br />
suggest acai to<br />
contribute to<br />
health span in<br />
aging because it is<br />
able to combat<br />
some of the<br />
inflammatory and<br />
oxidative<br />
mediators of aging<br />
at the cellular<br />
level. Look for acai<br />
berries or pure<br />
acai juice at your<br />
local health food<br />
store.<br />
20<br />
What’s the big<br />
deal about raw<br />
foods?<br />
By Casey Adams<br />
The raw food craze is upon us. Movie stars, weight<br />
watchers and health experts alike are on the raw<br />
food bandwagon. Is this just a fad or is there any<br />
benefit to eating “in the raw”?<br />
Actually, raw food diets are the oldest diets known to<br />
humans. Humans have been gathering and eating raw<br />
foods, literally, for millions of years.<br />
Antioxidants<br />
Let’s look at the science. Most nutrients — especially<br />
antioxidant nutrients — are heat sensitive. Vitamins C, A,<br />
E and the Bs are all reduced in foods cooked or<br />
pasteurized.<br />
A 2008 study from the University of Applied Sciences<br />
in Switzerland showed a 37 percent reduction in vitamin<br />
C and a significant loss in antioxidant potency after<br />
strawberry puree was pasteurized.<br />
A 1998 study from Brazil’s Universidade Estadual de<br />
Maringa determined that cherries lost 14 percent of their<br />
vitamin C content after pasteurization.<br />
Vitamin C can also convert to oxidized dehydroascorbic<br />
acid during pasteurization — together with a loss of<br />
bioflavonoids. Dehydroascorbic acid must be reduced in<br />
the body in order to provide antioxidant benefit.<br />
A 2006 study on bayberries at Southern Yangtze<br />
University determined that plant antioxidants such as<br />
anthocyanins and polyphenolics were reduced 12-32<br />
percent following pasteurization. Polyphenols are<br />
antioxidant and anti-carcinogenic.<br />
Enzymes<br />
Pasteurization and cooking also destroy most enzymes.<br />
Fresh foods contain a variety of enzymes that aid in<br />
assimilating and catalyzing nutrients and antioxidants.<br />
These include xanthenes, lysozymes, lipases, oxidases,<br />
amylases, lactoferrins and many others.<br />
Some enzymes, such as papain from papaya and<br />
bromelain from pineapples, dissolve artery plaque.<br />
Others, such as superoxide dismutase and glutathione<br />
peroxidase from sprouts, seeds and vegetables, reduce<br />
inflammation.<br />
While the body does make many enzymes, food<br />
sources are also required for many enzymes and their<br />
catalases.<br />
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WALNUTS AND<br />
FLAXSEEDS<br />
FOR WEIGHT<br />
LOSS<br />
Did you know that<br />
eating a daily dose<br />
of 30 grams of<br />
walnuts or<br />
flaxseed has the<br />
ability to burn<br />
belly fat? A study<br />
of 300 overweight<br />
people at risk for<br />
heart disease and<br />
diabetes found<br />
that while these<br />
participants also<br />
received lifestyle<br />
counseling, the<br />
flax and nuts had<br />
the greatest effect<br />
on reducing their<br />
belly fat. Belly fat<br />
is especially<br />
dangerous<br />
because it is a<br />
precursor to<br />
chronic<br />
inflammation.<br />
21<br />
What about raw<br />
milk?<br />
Raw milk contains many<br />
of the nutrients found in<br />
mother’s milk. These<br />
include many vitamins,<br />
proteins, nucleotides,<br />
minerals, enzymes,<br />
immunoglobulins and<br />
healthy fatty acids.<br />
Raw milk also contains<br />
probiotics. These healthy<br />
bacteria also lower<br />
pathogenic coliform counts<br />
— assuming primarily<br />
grass-fed cows — to as low<br />
or lower than some<br />
pasteurized milk. Quite<br />
simply, raw milk is healthy.<br />
The research supports<br />
this. In a study from<br />
Switzerland’s University of<br />
Basel, 14,893 children from<br />
five different European<br />
countries were tested for<br />
asthma and allergy incidence. Those living on family<br />
farms or Steiner School farms and who drank raw milk<br />
had significantly fewer allergies and asthma than other<br />
children.<br />
A 2008 study at Spain’s Cardenal Herrera University<br />
determined that glutathione peroxidase — an important<br />
anti-inflammatory contained in milk — was significantly<br />
reduced by pasteurization. In 2006, the University also<br />
released a study showing that lysine content was<br />
significantly decreased by milk pasteurization as well.<br />
A 2005 study from the Universidade Federal do Rio<br />
Grande determined that pasteurizing milk reduced<br />
vitamin A (retinol) content by over 32 percent.<br />
A study at North Carolina State University in 2003<br />
determined that pasteurization significantly reduced<br />
conjugated linoleic acid (CLA) content — an important<br />
anti-cancer and weight loss nutrient.<br />
Many proteins are denatured or broken down when<br />
cooked. In milk, the proteins beta-lactabumin and<br />
albumin will denature into peptide combinations —<br />
reducing milk’s ability to increase glutathione levels.<br />
Free radicals<br />
Cooking and pasteurization also oxidize many nutrients<br />
in foods, leaving free radicals that can damage cells and<br />
tissues. This is why cooking produces caramelized flavors<br />
and acidic flavors.<br />
Natural sugars will also undergo change. In milk, some<br />
lactose will be converted to lactulose during<br />
pasteurization. Lactulose can cause intestinal cramping,<br />
nausea and vomiting.<br />
In the case of juices, pasteurization renders a oncealkaline<br />
fruit acidic. These oxidized acids can irritate<br />
mucous membranes and intestines, promoting<br />
inflammation.<br />
How to increase raw foods<br />
Increasing intake of raw foods will increase nutrient<br />
levels, strengthen the immune system, increase<br />
detoxification, increase energy and help prevent disease.<br />
Most people are a bit intimidated by raw foods, though.<br />
Let’s consider some user friendly options:<br />
Duh, salad<br />
Okay, so this is a nobrainer.<br />
But salad is both<br />
the easiest way to sneak<br />
raw foods into our diet and<br />
the opportunity we blow<br />
the most. Why? Because<br />
most of us will order or<br />
make “stupid salad.” Stupid<br />
salad is iceberg lettuce (the<br />
least nutritious lettuce),<br />
unripe tomatoes, a few<br />
onions (okay, good), some<br />
rancid croutons and heaps<br />
of processed salad dressing.<br />
This is not a real salad. It’s<br />
more like cardboard<br />
smothered in mayonnaise.<br />
A real salad is chock full<br />
of color and flavor. Deep<br />
greens, reds, oranges,<br />
purples and yellows from<br />
romaine lettuce, green peas,<br />
ripe tomatoes, red onions,<br />
shredded carrots,<br />
cucumbers, yellow bell peppers — well, you get the idea:<br />
practically anything raw goes when we’re talking salads.<br />
Toppings for salads include protein-rich sunflower<br />
seeds (containing every essential amino acid), raisins,<br />
pumpkin seeds, peanuts, cashews, sliced apples, almonds<br />
and so on; topped with virgin olive oil and raw apple<br />
cider vinegar. Now that’s a salad.<br />
Raw milk, yogurt or kefir<br />
Go talk to your local state certified raw dairy about<br />
their bacteria counts. They’ll tell you. If you can’t find a<br />
dairy in your state licensed to sell raw milk, look for<br />
unpasteurized whole milk yogurt or unpasteurized kefir.<br />
These often bypass raw milk laws and are chock full of<br />
nature’s (raw) probiotics.<br />
Snacks<br />
This is an easy one. Got a bag? Put some raw nuts, seeds,<br />
dates, raisins and other dried fruits in it before you head out.<br />
Raw nuts are better than roasted, although a bit harder to<br />
find. Most health food stores sell raw nuts. They are<br />
delicious when mixed with dried fruits (also considered raw,<br />
assuming sun-dried), and sprinkled with nutritional yeast.<br />
And let’s not forget the kings of snacks: fresh fruits.<br />
These are already wearing their packages. Apples, oranges,<br />
apricots, plums, bananas and so on: stuff ‘em in your<br />
pockets and you’re out the door.<br />
Dinner<br />
Okay, so breakfast, lunch and snacks don’t seem so<br />
difficult to work in raw foods such as raw vegetables,<br />
nuts, seeds, berries, fruits and so on. Dinner seems the<br />
hardest, outside of the salad. And most people like hot<br />
food at dinner, especially in the winter.<br />
Raw foods can easily be blended with cooked grains<br />
and cooked soup bases, however. Just wait till the goods<br />
are cooked, and stir the raw vegetables, nuts and seeds<br />
right into the pot after turning off the heat. The heat of<br />
the cooked food will warm the raw food, but won’t cook<br />
it. No need to cool the food down before eating because<br />
the raw food provides the cooling.<br />
Try it in the raw: your body will thank you. Z<br />
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FOOD<br />
ALLERGIES<br />
EXPLAINED<br />
The most<br />
common food<br />
allergies involve<br />
wheat, milk, eggs<br />
and peanuts.<br />
However, there are<br />
other unlikely<br />
foods that may<br />
cause allergic<br />
reactions. Limes,<br />
for example,<br />
contain limonene,<br />
a zesty compound<br />
that gives many<br />
people watery<br />
eyes and a<br />
burning sensation<br />
in the nose.<br />
The grains and<br />
additives found in<br />
certain liquors can<br />
cause rashes and<br />
stuffy noses.<br />
Grain-free liquors<br />
are a better bet.<br />
Potato vodka, rum<br />
and tequila are<br />
grain-free. Drinks<br />
with carbonation<br />
are also more<br />
likely to evoke an<br />
allergic reaction.<br />
If you think you<br />
may have a food<br />
allergy, eliminate<br />
the potential<br />
culprit for one<br />
week. On the<br />
eighth day,<br />
introduce the<br />
food by eating it a<br />
handful of times<br />
to see if you have<br />
common<br />
symptoms. These<br />
range from<br />
headaches,<br />
fatigue, bloating<br />
and gas to skin<br />
rashes, increased<br />
mucus and<br />
heartburn.<br />
22<br />
Why we<br />
crave bad<br />
food<br />
IBy Jill Coleman<br />
n an effort to begin to curb and prevent cravings, it is<br />
important to first understand the pathology of how<br />
cravings develop. They manifest differently for everyone,<br />
from preferential foods to specific tastes or textures and<br />
even times of day. Some people grab salty, crunchy options<br />
while others crave fatty foods, while still others pine for<br />
sweets, chocolate, alcohol or stimulants like coffee.<br />
The differences in what people crave is not<br />
coincidence; it is based on chemical messengers and brain<br />
neurohormones, or neurotransmitters. Frequently,<br />
physicians will give these chemicals to patients for<br />
depression, anxiety, mood disorders, etc., either directly or<br />
though a manipulation such as an SSRI (selective<br />
serotonin reuptake inhibitor) drug.<br />
At any one time, there can be sufficiency, deficiency or<br />
dominancy of each neurotransmitter unique to the<br />
individual, and often, specific cravings can denote<br />
neurotransmitter status.<br />
Four Neurotransmitters<br />
The four neurotransmitters dopamine, serotonin,<br />
GABA and acetylcholine interact constantly to produce<br />
outward effects such as a mood, personality, energy status<br />
and even the ability (or not) to burn fat.<br />
As part of the autonomic nervous system, the<br />
neurotransmitters act to regulate both the stimulating<br />
(dopamine and acetylcholine) and relaxing (serotonin and<br />
GABA) sides of the sympathic and parasympathic nervous<br />
system, respectively.<br />
For fat loss, it is important to understand that status of<br />
each of the four brain chemicals can impact your fat burning<br />
ability and likelihood of indulging in strong cravings.<br />
Dopamine. One of the stimulating<br />
neurotransmitters, dopamine, energizes and motivates,<br />
helping us focus and allowing us to experience pleasure.<br />
People with healthy dopamine status tend to be<br />
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BUTTERBUR<br />
FOR ALLERGY<br />
PREVENTION<br />
The 17th century<br />
English apothecary<br />
Nicholas Culpeper<br />
said of Butterbur<br />
that it is a “great<br />
preserver of the<br />
heart and reviver<br />
of the spirits.”<br />
According to the<br />
latest research,<br />
allergy sufferers<br />
might be inclined<br />
to agree with him.<br />
A study in the<br />
September 2010<br />
Journal of Allergy<br />
and Clinical<br />
Immunology<br />
found that when<br />
subjects took<br />
butterbur, their<br />
nasal secretions<br />
showed a<br />
reduction in the<br />
inflammatory<br />
chemicals<br />
interleukin-8 and<br />
leukotriene B(4).<br />
This suggests that<br />
not only may<br />
butterbur relieve<br />
symptoms of<br />
allergy, it might<br />
also have a<br />
preventative role<br />
to play as well.<br />
Given the<br />
gentleness of the<br />
herb, and its lack<br />
of side effects –<br />
call it butterbur,<br />
devil’s hat,<br />
pestilence wort, or<br />
whatever you like<br />
– it will be<br />
welcome to allergy<br />
sufferers<br />
everywhere.<br />
When taking<br />
butterbur, make<br />
sure it is labeled<br />
“PA Free.” This<br />
means it doesn’t<br />
contain<br />
pyrrolizidine<br />
alkaloids found in<br />
the raw plant.<br />
23<br />
focused, hardworking overachievers who can seemingly<br />
eat whatever they want and not put on much weight.<br />
However, dopamine insufficiency or dominancy may<br />
lead to excessive cravings. Low status is usually<br />
indicated by an inability to focus, low energy and<br />
general apathy. People who have low dopamine-signaling<br />
may crave foods that help bring their energy up and<br />
stimulate them. Thus, common cravings include sweets,<br />
coffee, soda and chocolate to facilitate brain stimulation.<br />
On the other hand, people with excessive dopaminesignaling<br />
will crave similar foods to augment their<br />
already heightened mental stimulation.<br />
The danger comes in when the use of these<br />
stimulants is short-lived, overindulged and may<br />
eventually lead to excessive stimulation of dopaminesignaling<br />
that over time can weaken, creating a cycle of<br />
increased cravings to get the same effect.<br />
Acetylcholine. Acetylcholine, also a stimulating<br />
chemical, is involved in the brain’s speed with which it<br />
processes information, like recalling memories, times,<br />
places, people and numbers as well as problem solving<br />
and the ability to resist brain fatigue. Low acetylcholine<br />
output may manifest in forgetfulness, brain fog and<br />
slow mental processing.<br />
People with low acetylcholine-signaling will often<br />
crave fatty foods since fat is a rich source of choline,<br />
one of the building blocks of acetylcholine. Common<br />
cravings can be junk foods like fried foods, pizza,<br />
burgers, cheesecake and ice cream, or even healthier<br />
fats contained in nuts, avocado and eggs.<br />
Serotonin. One of the relaxing chemicals in the<br />
brain, serotonin is considered a neurotransmitter that<br />
impacts how we feel about the world and ourselves.<br />
People with sufficient serotonin levels experience<br />
happiness with themselves and their surroundings,<br />
appreciation, confidence and a general sense of<br />
wellbeing and contentment.<br />
Low serotonin may disrupt self-perception and<br />
happiness, leading to depression, low self-esteem and<br />
sleep disturbances. People with low serotonin often<br />
crave starchy, salty foods like bread, pasta, chips and<br />
pretzels. They often feel unsatisfied if starch is not part<br />
of the meal and struggle more than others if they<br />
attempt a low carbohydrate diet.<br />
The depression that can manifest may result in<br />
becoming overweight, having insatiable cravings for<br />
carbs, and many times a general pessimistic attitude.<br />
GABA. GABA is another relaxing brain chemical,<br />
giving us the ability to unwind, relax, de-stress and<br />
sleep soundly. Sufficient GABA types rarely feel anxious<br />
and usually feel little need to overindulge in general.<br />
Low GABA-signaling manifests in an inability to relax.<br />
These people may often suffer from anxiety, stress, sleep<br />
disturbances, irritable bowel syndrome and headaches.<br />
In terms of cravings, low GABA individuals don’t<br />
tend to crave a specific taste, but instead desire a high<br />
volume of food that they will tend to eat quickly. People<br />
low in GABA frequently seek out starch but are mostly<br />
content eating anything as long as there is a lot of it to<br />
fill them up. Low GABA people are emotional eaters in<br />
the truest sense of the word.<br />
Addressing brain chemistry<br />
to curb cravings<br />
Once a potential deficiency is identified, usually<br />
through the use of questionnaires or personality and<br />
behavioral evaluations, it is possible to use food and<br />
supplementation safely to augment the biosynthesis of<br />
specific neurotransmitters.<br />
The key is to naturally increase the amount of<br />
neurotransmitters being produced, rather than give them<br />
synthetically, which can eventually down-regulate natural<br />
synthesis.<br />
All neurotransmitters are synthesized via amino acid<br />
precursor molecules; many of which can be given in<br />
supplemental form or found naturally in foods.<br />
For low dopamine, the amino acid tyrosine in<br />
supplemental form works well, as does an adequate intake<br />
of protein from lean meats. Unsweetened or raw cocoa<br />
powder boosts dopamine production too. Try 1-2 tbs<br />
unsweetened cocoa powder (baking cocoa) in hot water,<br />
using a natural sweetener like Stevia to sweeten.<br />
For low acetylcholine, supplementation with its<br />
precursor lecithin has shown promise, as does making sure<br />
the diet is full of healthy fats like fish oil, egg yolks, olives,<br />
nuts and avocado to prevent cravings for fatty junk foods.<br />
For low serotonin, its amino acid precursors<br />
tryptophan, 5-HTP or SAM-e are good options. Consume<br />
foods rich in tryptophan like cocoa as well as animal<br />
proteins like turkey, pork, duck and chicken.<br />
For low GABA, amino acids L-glutamine, theanine,<br />
leucine, and taurine work on GABA biosynthesis. Foods<br />
like shell fish, broccoli, brown rice and bananas contain<br />
high amounts of these amino acids too.<br />
Final thoughts<br />
Your brain chemistry profile is not fixed; it is always<br />
changing. Neurohormone synthesis can be up-regulated<br />
or down-regulated based on nutrition and behaviors.<br />
Coffee, sugar, salt and environmental toxins can all impact<br />
neurotransmitter function, as can stress, intense exercise,<br />
emotional trauma and genetic predispositions.<br />
However, a little introspection about how you function<br />
in the world and how you interact with food reveals<br />
potential brain chemistry insufficiencies. But now you know<br />
how to manipulate diet, supplementation and behavioral<br />
changes to address and eventually correct them. Z<br />
The<br />
healing<br />
diet<br />
TBy Aimee Hughes<br />
here are over a hundred diseases that are caused by<br />
or involve inflammation. These include heart<br />
disease, arthritis, Alzheimer’s disease and certain<br />
types of cancer. The most common cancers all have one<br />
thing in common: inflammation.<br />
Research has shown that most precancerous and<br />
cancerous cells show signs of inflammation. There is also<br />
evidence that the longer inflammation is present, the higher<br />
the risk of getting an associated cancer. Researchers have<br />
also identified inflammation as a significant factor in the<br />
development of solid tumor malignancies. There are chronic<br />
inflammatory conditions that do not have an established<br />
cause, infections being ruled out. This in turn suggests that<br />
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WHATEVER ALLOWS YOU TO SHUT OFF<br />
YOUR MIND AND JUST BE, WILL DO<br />
YOU A WORLD OF GOOD. SIXTY YEAR<br />
OLD EDITOR-IN-CHIEF, JOSEPH<br />
GRASSADONIA, GETTING IN HIS DAILY<br />
DOSE OF HEALING DIET.<br />
—Sunset Beach, Hawaii<br />
GRAPEFRUIT<br />
AND WEIGHT<br />
LOSS<br />
An excellent<br />
source of vitamin<br />
C, grapefruits help<br />
build the immune<br />
system and act as<br />
a cold fighter.<br />
Grapefruit is also<br />
rich in lycopene<br />
which boasts a<br />
natural talent for<br />
fighting free<br />
radicals.<br />
A study published<br />
in the March 2006<br />
Journal of<br />
Medicinal Food<br />
supports the belief<br />
that grapefruit is<br />
useful in losing<br />
weight.<br />
Dr. Ken Fujioka<br />
from Scripps Clinic<br />
in San Diego<br />
conducted a 12<br />
week study of 100<br />
obese men and<br />
women. He found<br />
that consuming<br />
one-half<br />
grapefruit before<br />
meals resulted in<br />
an average weight<br />
loss of 3.6 pounds,<br />
with some<br />
participants losing<br />
up to 10 pounds.<br />
Those who ate<br />
grapefruit had<br />
much lower levels<br />
of insulin in their<br />
blood, which the<br />
researchers<br />
speculate resulted<br />
in the weight loss.<br />
The smaller the<br />
amount of insulin<br />
in the blood after<br />
a meal, the more<br />
efficiently the<br />
body uses food<br />
for energy rather<br />
than storing it as<br />
fat.<br />
The researchers<br />
also speculated<br />
that a natural<br />
plant compound<br />
in grapefruit, not<br />
the fiber content,<br />
was responsible<br />
for the weight<br />
loss, because<br />
those who<br />
consumed<br />
grapefruit juice<br />
also lost weight<br />
despite the lack of<br />
fiber.<br />
24<br />
the process of inflammation provides the prerequisite<br />
environment for the development of malignancy.<br />
While we now have the knowledge that inflammation<br />
is understood to be a lead player in many degenerative<br />
diseases which cut our lives short, we also have the<br />
knowledge to take preventative measures in order to avoid<br />
these miseries. First of all, we can have our CRP levels<br />
checked. CRP refers to the C-reactive protein which<br />
measures inflammation in the blood. If you smoke, have<br />
high blood pressure, are overweight and don’t exercise,<br />
there is a good chance your CRP levels are high. In order<br />
to lower these levels, we must of course refrain from<br />
smoking, reduce stress, have a healthy exercise routine<br />
and follow an anti-inflammation diet.<br />
Diet, without question, influences inflammation. The<br />
food choices we make can determine whether we are in a<br />
pro-inflammatory state or an anti-inflammatory one.<br />
Following an anti-inflammatory diet is simple. The<br />
principles include eating a well-balanced diet with a<br />
variety of wholesome foods, refraining from saturated fats,<br />
processed and refined foods, and eating lots of organic<br />
fruits, vegetables and whole grains, as well as one good<br />
source of omega-3 fatty acids each day.<br />
Omega-3 fatty acids not only decrease inflammation,<br />
but they also help prevent irregular heartbeats, reduce<br />
plaque in artery walls, and decrease blood clotting, blood<br />
fats and blood pressure. They also help reduce the risk of<br />
rheumatoid arthritis, ulcerative colitis and Crohn’s disease.<br />
There are three omega-3 fatty acids: EPA, DHA and<br />
ALA. EPA and DHA are derived from marine mammals,<br />
while ALA is derived from plant oils. Foods containing<br />
ALA are flax oil, flaxseeds, walnuts, walnut oil, canola oil,<br />
omega-3 enriched eggs, Atlantic salmon, and sardines<br />
canned in oil. Foods with EPA are herring, salmon,<br />
mackerel, bluefin tuna, shark and sea bass. Lastly, DHA is<br />
found in salmon, tuna, herring, bass, mackerel, sardines,<br />
shark and omega-3 enriched eggs.<br />
Water is an essential component of reducing inflammation.<br />
Drink 6-8 glasses of pure water a day. If you have trouble<br />
drinking water, try adding lemon or see if sparkling water with<br />
lime or lemon or even cucumber tastes better.<br />
Moderate exercise will induce a powerful antiinflammatory<br />
response while rejuvenating the body and<br />
relieving stress. Stress is a significant cause of<br />
inflammation. When we are under significant stress, due<br />
to bodily injury, chronic disease, lack of sleep or chronic<br />
anxiety, the body produces cortisol in an attempt to shut<br />
off the production of pro-inflammatory eicosanoids.<br />
Cortisol acts as an effective response to short-term stress.<br />
If however, the body has high levels of stress and<br />
inflammation on a long-term basis, cortisol levels will be<br />
chronically high too. High cortisol levels are linked to all<br />
kinds of stressors, including: excess caffeine in the diet,<br />
being overweight, low blood sugar from a lowcarbohydrate<br />
diet, skipping meals and stuffing yourself at<br />
meals. High cortisol levels will predispose you to a host of<br />
illnesses, including cancer.<br />
Meditation is an excellent way to reduce cortisol levels.<br />
Actually, any activity that allows you to focus on breathing<br />
techniques and alleviate the mind of troubling thoughts<br />
will have a positive effect. Yoga, massage, biofeedback,<br />
progressive muscle relaxation, exercise, gardening, sitting<br />
in a hot tub for 20 minutes — whatever allows you to<br />
shut off your mind and just be, will do a world of good in<br />
preventing and/or relieving chronic inflammation.<br />
Supplements<br />
The best way to obtain all of your daily vitamins,<br />
minerals and micronutrients is by eating fresh foods with<br />
lots of fruits and vegetables. The following supplements<br />
may be added to the diet to decrease inflammation:<br />
Vitamin C: 200 mg a day<br />
Vitamin E: 400 IU of natural mixed tocopherols<br />
Selenium: 200 micrograms of an organic (yeast<br />
bound) form<br />
Mixed carotenoids: 10,000-15,000 IU daily<br />
Daily multivitamin-multimineral supplement:<br />
Should provide at least 400 micrograms of folic acid and<br />
at least 1,000 IU of vitamin D. They should contain no<br />
iron and no preformed vitamin A.<br />
Calcium citrate: Women need 1,200-1,500 mg daily,<br />
while men should get no more than 1,200 mg a day.<br />
Fish oils: If you take only one supplement for your<br />
entire life, take this one. It is the number one antiinflammatory<br />
supplement you can take.<br />
Turmeric: The Indian spice contains curcumin, a<br />
potent phytochemical. Turmeric can be used as often as<br />
you like in cooking, but taking a supplement will ensure<br />
greater inflammation relief.<br />
Ginger: Contains phytochemicals called xanthines,<br />
which inhibit both the cyco-oxygenase (COX) enzymes,<br />
that make pro-inflammatory prostaglandins, and also the<br />
lipo-oxygenase (LOX) enzymes, which make proinflammatory<br />
leukotrienes. Use fresh ginger in cooking as<br />
much as possible or take a capsule.<br />
Aloe vera: Taking aloe orally will reduce inflammation<br />
in the digestive tract. Ingest one tablespoon of organic<br />
aloe daily.<br />
Add CoEnzyme Q-10: 60 to 100 mg of a softgel form<br />
with a large meal.<br />
Sesame oil: 1-2 teaspoons a day.<br />
Extra virgin olive oil: Contains a phytochemical<br />
called hydroxytyrosol. This compound appears to inhibit<br />
the enzymes that produce pro-inflammatory eicosanoids,<br />
just as aspirin does (without the negative side effects).<br />
Take 2-3 teaspoons a day. Z<br />
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SO JUST WHAT<br />
IS THIS<br />
GLYCEMIC<br />
INDEX?<br />
The glycemic index<br />
of foods refers to<br />
their ranking,<br />
according to how<br />
quickly or slowly<br />
their consumption<br />
affects blood<br />
sugar levels. Highglycemic<br />
index (H-<br />
GI) foods cause a<br />
quick reaction<br />
because they<br />
break down rapidly<br />
during digestion.<br />
Blood sugar<br />
(glucose) levels rise<br />
promptly after you<br />
eat these foods.<br />
H-GI foods are<br />
sometimes<br />
referred to as<br />
“quick-acting”<br />
carbs, or “simple”<br />
carbs.<br />
A classic example<br />
is orange juice,<br />
though some GI<br />
listings report the<br />
value for juices to<br />
be moderate<br />
rather than high.<br />
The more<br />
concentrated the<br />
juice, the higher<br />
the GI.<br />
25<br />
Foods<br />
that heal<br />
FBy Thomas Hammer<br />
ood does one of two things – it either builds the body<br />
up or tears it down. Food is not created equal – there<br />
is definitely a difference in the effect on the body<br />
depending upon the type of food you choose to put into<br />
your body. The “garbage in, garbage out” moniker of the<br />
computer world applies just as well to dietary choices. Eat<br />
junk food too frequently and your body starts to turn into<br />
junk.<br />
The flip side of that coin is that quality food does<br />
substantially enhance your body. The key is getting the<br />
right food and avoiding the bad. And when it comes to<br />
food choices, none are better than the foods that heal.<br />
These foods provide a multiple of quality nutrients that<br />
help your body recover from workouts, illness and more.<br />
Eating these foods frequently is a wise idea. So let’s start<br />
with the ABCs of healthy foods.<br />
Apples<br />
One of the oldest adages is: “An apple a day keeps the<br />
doctor away.” Apples have the distinction of being a<br />
healthy choice that is also delicious. They are beneficial<br />
for the heart and a great fiber source (5 grams each),<br />
including both soluble and insoluble fiber. The manner in<br />
which apples help the heart is through their pectin<br />
content, which helps prevent the buildup of cholesterol in<br />
the lining of blood vessel walls. This in turn reduces<br />
atherosclerosis and heart disease.<br />
Apples also have a mix of vitamins and minerals in<br />
their makeup. And that makeup includes the skin. Some<br />
people peel the fruit, but much of the nutrition resides in<br />
the skin. Apples are better than applesauce, which is<br />
better than apple juice, which is better than an appleflavored<br />
drink: the more natural form you take your apple<br />
in, the better.<br />
Broccoli<br />
Broccoli is one of the most powerful food choices you<br />
can make. It is loaded with vitamin A in its raw state, and<br />
interestingly, contains even more when cooked. A cup of<br />
cooked broccoli has as much calcium as half a glass of<br />
milk. Those who are avoiding milk products can increase<br />
calcium by boosting intake of broccoli and spinach.<br />
Broccoli is also rich in potassium, iron and vitamin C. It<br />
is low in fat and calories (3/4 a cup has only 33 calories)<br />
and high in fiber. Broccoli is one of the few foods with a<br />
lot of chromium, which acts as an insulin regulator,<br />
helping fight diabetes.<br />
The National Cancer Institute notes that broccoli, as a<br />
cruciferous vegetable, may be a prime player in<br />
preventing various types of cancer. And when it comes to<br />
healing, one of the key elements in broccoli is its ability<br />
to detoxify the body. Broccoli also has the helpful result<br />
of lowering cholesterol levels. Broccoli’s many benefits<br />
add up to make it a superstar in the food world, and a<br />
top healing agent.<br />
Carrots<br />
Carrots are well-known for their benefits to the eyes<br />
due to the high betacarotene content. Carrots, however,<br />
have other benefits as well. For example, their alphacarotene<br />
has been shown to lower lung cancer occurrence<br />
when taken in high amounts.<br />
As with broccoli, cooking enhances the nutritional<br />
aspect of carrots because more nutrients are broken down<br />
into more assimilated elements for the body. Carrots are<br />
high in fiber, as well as potassium, and have some<br />
vitamin C content. They also contain falcarinol, which<br />
might help prevent cancer. Carrot juice is a great postworkout<br />
pickup due to its fast assimilation.<br />
If you add only these three foods to your diet each<br />
week, you will greatly enhance your nutrition. Of course<br />
it is smart to eat a wider variety of fruits and vegetables,<br />
but these three ABCs add a wide swath of health benefits.<br />
Foods that are deep in color contain rich sources of<br />
nutrients, and these three provide red, green and orange<br />
to your diet. And adding one more color – white – will<br />
bring even more health benefits. The additional food<br />
choice? Onions.<br />
Onions<br />
The onion is a great food for adding flavor and<br />
heartiness to anything from an omelet to a casserole to a<br />
sandwich, soup or stew. And the humble onion is<br />
bursting with healthy nutrition. Onions contain sulfides<br />
which may lower blood lipids and blood pressure.<br />
Onions also contain flavonoids, which act as protection<br />
against cardiovascular disease. They are beneficial for the<br />
stomach as well – a study of older Dutch men and<br />
women showed that those who ate the most onions had<br />
one-half the level of stomach cancer compared to those<br />
who ate no onions.<br />
And it turns out that onions are antai-clotting agents.<br />
They have anti-microbial properties and are a powerful<br />
agent against bad bacteria. Onions are high in vitamin C,<br />
potassium, vitamin B6, manganese and fiber. An<br />
interesting element to the onion is that the stronger its<br />
odor, the more phytochemicals it has.<br />
Helping your body heal can be as basic as ABC when<br />
you frequently eat fare such as apples, broccoli, carrots<br />
and onions. Insert these choices into your diet on a<br />
consistent basis and help your body recover as well as<br />
avoid future problems. Z<br />
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TOP NUT<br />
Walnuts are top<br />
nut when it comes<br />
to the healthiest<br />
nut. The problem<br />
is that for many<br />
people, walnuts<br />
just aren’t<br />
palatable. But<br />
there are ways to<br />
include walnuts in<br />
your diet in a tasty<br />
way. They don’t<br />
have to be eaten<br />
straight.<br />
Chop walnuts up<br />
and add them to<br />
any salad. Add<br />
them to rice. If<br />
you like to bake<br />
bread, add<br />
chopped walnuts<br />
into the batter.<br />
In fact, you can<br />
enhance the<br />
experience of<br />
enjoying beef<br />
(grass-fed is highly<br />
preferable over<br />
grain-fed) by<br />
adding chopped<br />
walnuts into the<br />
meat before<br />
cooking it. Who’d<br />
ever think that<br />
walnuts can flavor<br />
up meat? But they<br />
do. Try it!<br />
26<br />
All day<br />
energy<br />
WBy Casey Adams<br />
hen most of us think about building<br />
endurance, we think of 20-mile<br />
running slogs or 50-mile bike rides. A<br />
steady diet of these will certainly help build<br />
endurance. Sure, they are good training routines<br />
for competitive runners, bikers or triathletes. But<br />
what about the rest of us? We each have a limit,<br />
and grueling workouts exact a toll.<br />
Are there any tricks to increase<br />
endurance other than pure sweat and toil?<br />
And for the competitive: are there ways to<br />
get an endurance edge outside of grueling<br />
training routines?<br />
RHODIOLA ROSEA<br />
SCHISANDRA CHINENSIS<br />
The physiology of endurance<br />
Endurance means efficiency. Endurance<br />
is achieved when the body becomes particularly efficient<br />
at a particular task. As that efficiency increases, the ability<br />
for the body to repeat the task for a long period of time<br />
before exhaustion increases.<br />
There are five pillars of endurance: muscle efficiency,<br />
pulmonary efficiency, cardiovascular efficiency,<br />
mitochondrial efficiency and detoxification efficiency. Let’s<br />
focus on the last four of these.<br />
Pulmonary efficiency is the ability of the lungs to<br />
bring oxygen into the bloodstream (inspiration) and purge<br />
carbon dioxide from the bloodstream (expiration).<br />
The actual exchange takes place at the alveoli — little<br />
blood-fed sacs at the end of the airways. The alveoli<br />
operate through a pressure exchange at the alveoli walls.<br />
At the most efficient exchange rate, oxygen on the lung<br />
side will have a pressure of 95 mm Hg, and 40 mm Hg<br />
for carbon dioxide on the blood side. This pressure<br />
difference pulls the oxygen into the blood and the carbon<br />
dioxide out through the alveoli walls.<br />
There are three critical elements of pulmonary<br />
efficiency: one is the condition of the air being brought in.<br />
Polluted air or air with less oxygen will lower the<br />
exchange rate. The second is the temperature of the air. As<br />
we breathe in through the nose, air is moistened and<br />
warmed by the airways. This humidification adjusts the<br />
pressure of the oxygen in the air, allowing for better<br />
passage through the alveoli wall.<br />
Proper humidification of incoming air is dependent<br />
upon the health of the mucosal membranes lining the<br />
airways, and the surfactant lining alveoli.<br />
Mucosal membrane health means the air will be<br />
properly moistened, and cleaner. Healthy mucosal<br />
membranes and their cilia clean air as it travels through<br />
the airways. And healthy surfactant membranes means the<br />
alveoli will exchange oxygen and carbon dioxide more<br />
efficiently.<br />
Cardiovascular efficiency requires a healthy heart<br />
and blood vessels. The two are inseparable, because the<br />
heart is fed by the blood vessels. So the heart’s<br />
nourishment depends upon healthy blood vessels.<br />
If the blood vessels are clear, open and flexible, the<br />
heart will be more nourished. Clear blood vessels will also<br />
WITHANIA SOMNIFERA<br />
make the heart work less to pump<br />
the same amount of blood, nutrients<br />
and oxygen to the cells — feeding<br />
them the raw materials needed to<br />
produce energy.<br />
Mitochondrial efficiency means<br />
healthy cell membranes, cytoplasm<br />
(fluid in the cells) and those little<br />
organelles inside the cells called<br />
mitochondria. These are the real<br />
engines of the body.<br />
The mitochondria produce<br />
energy to contract muscles using<br />
complex conversion processes like<br />
the Krebs cycle. This utilizes oxygen<br />
and glucose to convert ADP to ATP<br />
and heat and energy.<br />
The mitochondria also convert<br />
glucose without oxygen in a less<br />
efficient process called glycolysis —<br />
but endurance-oriented work (no<br />
oxygen debt) typically avoids this<br />
process.<br />
The ability for the mitochondria<br />
to do this process better and faster<br />
requires that the cell membranes of the mitochondria and<br />
the cell membranes of the cells are healthy.<br />
Healthy membranes allow for a smooth and efficient<br />
flow of oxygen and glucose into the cells and<br />
mitochondria, and CO2 and byproducts such as lactate<br />
and a host of acids out — the latter of which can<br />
accumulate among the cells, causing muscle soreness.<br />
Should these two membranes not be healthy, the<br />
mitochondria won’t have enough fuel to efficiently<br />
produce energy, and the cells will contain too much waste<br />
matter (byproducts), polluting the cytoplasm and slowing<br />
down the production of energy.<br />
Detoxification efficiency is achieved when the liver,<br />
bloodstream, kidneys, adrenals, colon, lymph and<br />
gallbladder are all healthy. When these are healthy, the<br />
body can more easily purge the acidic waste products<br />
generated by the mitochondria during the Krebs cycle.<br />
What you can do<br />
Breathe clean air: try to avoid polluted air as much as<br />
possible — including indoor and outdoor pollution.<br />
Pollution will drown the mucous membranes and<br />
bloodstream with toxins.<br />
Get enough water: drink one-half ounce of water per<br />
pound of body weight. This will help insure moist<br />
mucosal membranes and alveoli surfactants. It will also<br />
increase alkalinity, which will help neutralize acidosis<br />
produced by energy production.<br />
Healthy fats: healthy fats increase cell and<br />
mitochondria membrane health, and healthy mucosal<br />
membranes. Bad fats include trans fats and margerine.<br />
Good: Gamma linoleic acid (GLA), alpha-linolenic acid<br />
(ALA), docosahexaenoic acid (DHA) and<br />
monounsaturated polyunsaturates.<br />
More antioxidants: a diet with generous helpings of<br />
fruits and vegetables — including superfoods like spirulina<br />
and chlorella — will provide significant antioxidant power.<br />
This will help keep the blood healthier, the blood vessels<br />
healthier, and will neutralize acids produced by energy<br />
production — avoiding acidosis.<br />
Heal the liver: these foods can also help strengthen<br />
the liver, increasing detoxification. Herbs that can<br />
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BARLEY GRASS,<br />
THE COMPLETE<br />
PROTEIN<br />
Barley grass is a<br />
complete protein<br />
food and is<br />
considered to be the<br />
first cereal grain<br />
cultivated by humans<br />
in 7000 BC by ancient<br />
Asian and Middle<br />
Eastern cultures.<br />
It is considered a<br />
complete protein<br />
because it provides<br />
the body with the<br />
nine essential amino<br />
acids that your body<br />
cannot produce. In<br />
addition, barley grass<br />
contains<br />
betacarotene,<br />
vitamins E, K, C, B1,<br />
B2, B6, B12, folic acid,<br />
pantothenic acid and<br />
nicotinic acid.<br />
Its mineral content<br />
includes calcium, iron,<br />
potassium,<br />
phosphorus and<br />
magnesium.<br />
Chlorophyll, lutein,<br />
protein, fiber and<br />
enzymes make barley<br />
grass a true<br />
superfood.<br />
Because it is so<br />
nutrient-dense,<br />
barley grass reduces<br />
oxidative stress in the<br />
body, thereby<br />
protecting cells<br />
against carcinogens.<br />
It helps lower<br />
cholesterol levels,<br />
reduce<br />
atherosclerosis and<br />
stabilize blood sugar<br />
levels.<br />
Barley grass is also<br />
very alkaline in<br />
nature, which helps<br />
the body maintain<br />
optimal pH levels. This<br />
is important for a<br />
variety of reasons.<br />
When the body is too<br />
acidic, inflammation<br />
occurs, leading to<br />
degenerative disease.<br />
Fresh barley grass can<br />
be juiced or you can<br />
buy barley grass<br />
powder and mix it<br />
into a daily smoothie.<br />
27<br />
specifically help heal the liver include dandelion, milk<br />
thistle and goldenseal.<br />
Avoid the bad stuff: alcohol, fried foods and smoking<br />
are the baddies. All serve to decrease efficiency in all of<br />
the areas discussed above. They damage the mucosal<br />
membranes, weaken the cell membranes, hurt the lungs,<br />
harm the liver, slow detoxification and damage the blood<br />
vessels — causing atherosclerosis, which slows the flow of<br />
blood and causes heart attacks and strokes.<br />
Endurance herbs: there are several herbs found to<br />
significantly increase endurance. They reduce fatigue and<br />
increase efficiency among the systems discussed. They<br />
include Rhodiola (Rhodiola rosea), Schisandra (Schisandra<br />
chinensis) and Ashwagandha (Withania somnifera). Z<br />
Avoiding<br />
dietary fat<br />
can be<br />
harmful<br />
By Thomas Hammer<br />
Everyone wants to avoid fat, right? Unfortunately,<br />
people have made some generalizations about fat<br />
that can hinder their physical progress. When it<br />
comes to fat, clear distinctions are far better than<br />
generalizations.<br />
One of the distinctions that needs to be made is that<br />
between fat on the body and dietary fat. Dietary fat does<br />
not necessarily translate directly into a fat body. Too often<br />
this fact is never considered.<br />
The truth<br />
Dietary fat has been vilified for decades as the root of<br />
all physical problems, but this is a mistaken belief. The<br />
truth is that your body needs some dietary fat to function.<br />
Further, there are quite a few different types of fat, and to<br />
generalize them all is a mistake.<br />
Bad fats such as manmade trans fat and interestified fat<br />
are never good; good fats such as unsaturated and<br />
saturated are both beneficial in moderation. Here are the<br />
benefits of polyunsaturated, monounsaturated and<br />
saturated fats: provide essential fatty acids and sustained<br />
energy; regulate metabolism of cholesterol; keep skin<br />
healthy; transport nutrients (vitamins A, D, E and K) and<br />
aid in their digestion, as well as aiding in the digestion of<br />
proteins; help in the muscle growing process. Protein<br />
cannot by itself fulfill the role – it needs the action of fat<br />
to aid it in building up muscles.<br />
Totally avoiding fat would be a huge mistake. This<br />
would hinder your physical development. Avoiding all<br />
dietary fat means that the body is not getting essential<br />
nutrients (fatty acids) that it needs to maintain its cells.<br />
Some people have impaired health due to eating too<br />
little of the good fats. People on extreme diets can fall into<br />
this category, as can those who make a specific effort to<br />
avoid fat. The key is to add that good fat without adding<br />
too much.<br />
Moderation<br />
Although the good fats are essential, they come with a<br />
high calorie count. Fat contains over twice as many<br />
calories per gram as does either carbohydrates or protein.<br />
If you are trying to trim down, you don’t want to go<br />
overboard on the fat intake. And of course you want to<br />
totally avoid the bad fats – have none of these at all.<br />
What you want to aim at for your dietary approach is<br />
the “sweet spot” in which you eat some healthy fat on a<br />
consistent basis without getting too much. Knowing what<br />
type of fat you’re getting in your diet, and how much fat<br />
you’re consuming, is essential for controlling your diet in<br />
a beneficial manner. Z<br />
What’s on<br />
your table?<br />
By Darrel<br />
hat type of salt do you typically<br />
eat? It isn’t as simple a question<br />
HittW as you may think. The choice of<br />
salt is broader than just salt with iodine<br />
or without iodine. Actually, there are<br />
several options when it comes to salt.<br />
Standard table salt: most people<br />
use the standard type of salt. This is<br />
actually a man-altered product, having<br />
some elements removed. Another option<br />
is sea salt. Finally, there is a third alternative, kosher salt.<br />
Salt is an important element because it is included in<br />
virtually every meal you eat. Salt aids your body in its<br />
various functions.<br />
The salt that most people put on their food is not a<br />
true natural salt. This product, which some people call<br />
“table salt,” has had most of its nutrients removed and<br />
typically has anti-caking agents added. “Table salt” is<br />
chemically treated and the end result is a mix of sodium<br />
and chloride. This may be one of the reasons that high<br />
levels of this product cause problems such as high blood<br />
pressure and issues with the kidneys and heart.<br />
Sea Salt: sea salt is evaporated from actual sea water; it<br />
is natural and better for you than is table salt. It’s coarser<br />
but has plenty of nutrients in that coarse structure, such<br />
as magnesium, sulfur, iron and more.<br />
Kosher Salt: the first thing you notice about kosher<br />
salt is its size – it has a much larger grain size than does<br />
table or sea salt. The size is requisite for its use in treating<br />
other foods. The size helps prevent it from dissolving<br />
quickly.<br />
Kosher salt is similar in its makeup to table salt, but it<br />
does not contain the iodine that some table salts do.<br />
Kosher works well in some foods but not in others,<br />
particularly in some baked foods.<br />
Iodine: one element that lies at the heart of the salt choice<br />
issue is iodine. Salt producers started adding iodine into salt<br />
several decades ago to help prevent goiter. You can get table<br />
salt with or without iodine. Kosher salt and sea salt do not<br />
have iodine added. Nevertheless, sea salt, with its natural<br />
advantage, is the best choice for the body. Z<br />
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“I’LL PASS ON<br />
THE BONIVA AND<br />
TAKE THE<br />
COTTAGE CHEESE<br />
AND BROCCOLI,<br />
PLEASE.”<br />
Has this happened to<br />
you: a bone scan<br />
shows you are at<br />
increased risk for<br />
osteoporosis (brittle<br />
bone disease), and<br />
your doctor wants to<br />
prescribe a drug?<br />
Medical school is<br />
about teaching future<br />
doctors to prescribe<br />
drugs, rather than<br />
urge a change in<br />
eating habits or<br />
natural supplements.<br />
This is why doctors<br />
are far more likely to<br />
prescribe a “bone<br />
building medication”<br />
as a first line of<br />
treatment for bone<br />
loss.<br />
However, a recent<br />
study from the<br />
University of Illinois<br />
reports that the first<br />
line of action should<br />
be an increase in<br />
dietary calcium, or,<br />
taking calcium and<br />
vitamin D<br />
supplements.<br />
"For many people,<br />
prescription bone<br />
building medicines<br />
should be a last<br />
resort," says Karen<br />
Chapman-Novakofski,<br />
a U of I professor of<br />
nutrition. An increase<br />
in vitamin D and<br />
calcium significantly<br />
increases bone<br />
mineral density and<br />
cuts risk of hip<br />
fracture.<br />
Another way to<br />
increase bone mineral<br />
density are squats,<br />
lunges, stepping<br />
exercises and other<br />
lower body weight<br />
bearing movements<br />
— which should be<br />
done by people of all<br />
ages.<br />
28<br />
Building a<br />
much<br />
better<br />
breakfast<br />
By Arthur Remington<br />
Breakfast needs to be jam-packed with nutrition to get<br />
your day started right. A breakfast loaded with<br />
simple carbohydrates is apt to cause sleepiness not<br />
long after. And some people ignore breakfast or just eat<br />
whatever highly processed cereal is available. Breakfast<br />
shouldn’t be haphazard.<br />
Breakfast is the best opportunity of the day for healthy<br />
eating because your body has fasted and is hungry. You<br />
need to meet that hunger with solid nutrition.<br />
Breakfast should contain all three: quality protein,<br />
quality fat and quality carbohydrates. “Good fats” provide<br />
slow-burning energy for the day. Complex carbohydrates<br />
will help get you off to a quicker start in the morning.<br />
Tweak the traditional<br />
Eggs are often part of the traditional breakfast. Add<br />
nutrient dense foods to scrambled eggs: spinach, bell<br />
peppers, olives, mushrooms, zucchini, onions, broccoli,<br />
tomatoes, etc. Some of these can also be conveniently<br />
added to fried eggs.<br />
For oatmeal or cereal, add bananas, pineapple,<br />
blueberries, cranberries or strawberries.<br />
A good mix and match is some all-natural yogurt<br />
mixed with oatmeal or another high fiber cereal. Or you<br />
can have kefir (drinkable yogurt) for a quick shot of<br />
beneficial bacteria.<br />
Think outside the box: try a homemade burrito with<br />
either eggs, or grass-fed beef or natural poultry, mixed<br />
with vegetables and some organic cheese. Use all-natural,<br />
preferably high fiber/whole grain tortillas, rather than the<br />
cheaper brands with long ingredients lists (which almost<br />
always mean synthetic chemicals).<br />
These burritos can be pre-made (make several at once<br />
and store them in the freezer) so you can have them ready<br />
for quick use in the morning.<br />
SAD breakfast vs. healthful breakfast<br />
Think that the breakfast you’ve been having every<br />
morning for years is “good” for you because it has variety<br />
and looks “balanced” on the plate? Think again!<br />
SAD stands for standard American diet. Standard<br />
doesn’t equate to health-giving. The SAD breakfast<br />
typically includes conventional, highly processed cereal<br />
with non-organic fruit and milk, plus orange juice, a<br />
couple of fried eggs, a few slices of toast with margarine<br />
and raspberry preserves, and two links of pork sausage.<br />
A healthy alternative would be some Wheatabix cereal<br />
with organic fruit (much less pesticide residue).<br />
Wheatabix is far better than traditional cereal – it has<br />
multiple times more fiber and multiple times less sugar.<br />
Additionally, some typical cereals have synthetic flavorings<br />
and even preservatives.<br />
For the drink, non-organic from concentrate or a carton<br />
is not as smart as organic, non-concentrate. Of course,<br />
conventional orange juice beats soda or Kool-Aid, but<br />
organic, fresh squeezed is the best choice. Otherwise, aim<br />
for organic non-concentrate juice with no sugar added.<br />
If this sounds too tedious, replace the juice with<br />
chilled water, homemade lemonade sweetened with<br />
Stevia, or a serving of fresh fruit. Some quick-acting carbs<br />
in the morning are fine to help kick-start the body, as long<br />
as you don’t have too much.<br />
Poach the eggs, or hard-boil them for the best results.<br />
Use real, whole organic eggs instead of Egg Beaters. If you<br />
must fry, fry in coconut oil (which converts to “good fats”<br />
once in the body), not olive oil (which loses its value<br />
under high heat), and certainly not vegetable oil.<br />
For the toast, go with one slice instead of two. This<br />
breakfast is big enough. Use an all-natural bread that is<br />
high in fiber (at least 3 grams minimum). Avoid<br />
margarine, as it is one of the worst things on the typical<br />
breakfast menu. Don’t let clever product names fool you;<br />
“smart” margarine is not a health food.<br />
Raspberry preserves do not count as a fruit serving.<br />
Most preserves, jams and jellies are loaded with high<br />
fructose corn syrup. Go with a small amount of honey,<br />
which is sweetened by nature.<br />
Instead of pork sausage links from a box (contains bad<br />
fats, sugar or corn syrup, and often cancer-causing<br />
nitrates), eat a few pieces of whole chicken or turkey — if<br />
you’re convinced you’d still be hungry without the meat.<br />
And please … forego the stickie bun, cheese pastry or<br />
sugary, refined-carb-loaded blueberry muffin if you’re truly<br />
concerned about your health, fitness and energy levels.<br />
The SAD meal is easier and faster to prepare, but your<br />
health and longevity are worth the extra time and effort! Z<br />
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FOOD<br />
ALLERGIES<br />
EXPLAINED<br />
The most<br />
common food<br />
allergies involve<br />
wheat, milk, eggs<br />
and peanuts.<br />
However, there are<br />
other unlikely<br />
foods that may<br />
cause allergic<br />
reactions. Limes,<br />
for example,<br />
contain limonene,<br />
a zesty compound<br />
that gives many<br />
people watery<br />
eyes and a<br />
burning sensation<br />
in the nose.<br />
If you think you<br />
may have a food<br />
allergy, eliminate<br />
the potential<br />
culprit for one<br />
week. On the<br />
eighth day,<br />
introduce the<br />
food by eating it a<br />
handful of times<br />
to see if you have<br />
common<br />
symptoms. These<br />
range from<br />
headaches,<br />
fatigue, bloating<br />
and gas to skin<br />
rashes, increased<br />
mucus and<br />
heartburn.<br />
29<br />
Breaking down the<br />
myths and truths of<br />
protein<br />
MYTH ONE<br />
The power of<br />
plant based<br />
protein<br />
By Lindsay Kent<br />
Proteins help facilitate tissue growth, repair and<br />
recovery, and are an integral part of a training<br />
program that seeks to reduce body fat, promote<br />
lean muscle mass and provide an adequate supply of<br />
energy as one of the key macronutrients.<br />
One question that seems to arise rather frequently in<br />
this arena of fitness and nutrition includes whether or not<br />
a plant based diet can provide not only an adequate<br />
amount of protein, but also the right kind of amino acid<br />
profile, along with all of the necessary vitamins, minerals<br />
and antioxidants needed to create a well-balanced<br />
nutritional regime.<br />
The answer is yes, and a plant based diet also has the<br />
potential to reduce the risk for certain diseases while<br />
providing a powerful dose of micronutrients and<br />
antioxidants.<br />
Determining quality of dietary protein<br />
Perhaps it’s important to first understand the numerous<br />
methods developed in an effort to help determine the<br />
quality of dietary protein in various food sources.<br />
One of the most common methods, the biological value<br />
or BV, seeks to determine the efficiency of the amino acid<br />
profile in providing a protein that will offer optimal<br />
functioning for the body.<br />
Amino acid profiles are simply the combination of<br />
amino acids, or building blocks of protein, that comprise<br />
a food source. Protein exists in all food sources, not just<br />
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Yogurt<br />
fights type 2<br />
diabetes<br />
Research from<br />
Harvard School of<br />
Public Health shows<br />
that eating a lot of<br />
yogurt lowers the<br />
risk of developing<br />
type 2 diabetes.<br />
Interestingly, total<br />
dairy consumption<br />
had no effect on<br />
the risk. Variables<br />
like body mass<br />
index and age were<br />
adjusted for, and<br />
still, it was found<br />
that a high intake<br />
of yogurt was<br />
associated with a<br />
reduced risk of<br />
getting this<br />
metabolic disease.<br />
Eating 28 grams of<br />
yogurt every day, in<br />
fact, was linked to<br />
an 18 percent lower<br />
risk of developing<br />
type 2 diabetes. The<br />
researchers, led by<br />
Mu Chen, believe<br />
that the probiotic<br />
bacteria in yogurt<br />
has something to<br />
do with this.<br />
30<br />
meat, and these small traces of protein found in all types<br />
of food may even provide enough to maintain a healthy<br />
lifestyle.<br />
Some research indicates that meat based proteins are<br />
not a necessity in the diet, and focusing the diet more on<br />
plant based food helps eliminate unnecessary fats,<br />
cholesterols, hormones and steroids present in these meat<br />
sources.<br />
Combining the right plant foods<br />
The body can produce the non-essential amino acids<br />
(12), but the essential amino acids (8) must come from<br />
the diet. Complete proteins get ranked the highest<br />
through various protein quality measurements such as<br />
the BV.<br />
Some plants can produce complete sources of protein<br />
such as quinoa, but the total protein amount usually totals<br />
less than a meat based protein. This gets solved by<br />
combining plant based foods that contain a complete<br />
amino acid profile in order to meet the necessary protein<br />
requirements.<br />
Plant based foods that contain a large amount of<br />
protein per serving include: peanut butter, lentils, seitan<br />
(wheat gluten), almonds and broccoli, just to name a few.<br />
Including more of these foods in the diet helps reduce<br />
risk of kidney stones; these form when there is an excess<br />
amount of uric acid, calcium and oxalate resulting from<br />
high animal protein diets.<br />
When combined these components crystallize and form<br />
painful stones. Excess losses of calcium as mentioned can<br />
also lead to osteoporosis.<br />
Healing effects of a plant based diet<br />
Plant based diets contain large amounts of fiber and<br />
typically low amounts of trans and saturated fats. The<br />
high fiber content can help lower cholesterol, a first step<br />
in the prevention of heart disease.<br />
Fiber also reduces the absorption of sugar in the<br />
intestines, resulting in decreased levels of glucose<br />
circulating in the blood, helping improve the body’s<br />
glucose sensitivity and the onset of diabetes.<br />
Plant based foods also contain a large amount of<br />
phytochemicals that contain disease preventive properties.<br />
Antioxidants, one of the main phytochemicals, protect<br />
cells against free radicals and may help prevent certain<br />
cancers.<br />
Vegetables and fruits also contain large amounts of<br />
potassium, sparking interest from physicians of the<br />
Committee for Responsible Medicine to link a plant based<br />
diet to lowered levels of blood pressure.<br />
Potassium helps regulate the transfer of nutrients into<br />
cells and helps facilitate muscle energy, a key factor in<br />
cardiovascular and nerve function.<br />
A balanced approach<br />
<strong>Nutrition</strong>al decisions are definitely personal and<br />
lifestyle related, and it’s imperative to combine the right<br />
plant based foods to receive the most nutritional benefit in<br />
terms of proteins, vitamins and minerals.<br />
It’s also beneficial to occasionally supplement with an<br />
additional protein source, such as whey protein shakes or<br />
bars.<br />
Remember that nutrition becomes the driving force<br />
behind all training efforts, and a goal-oriented, resultsdriven<br />
training regimen needs the right nutritional<br />
program to complement this. Z<br />
MYTH TWO<br />
Lean, clean meat<br />
a key protein source for a nutrientbalanced,<br />
illness-free, high performance<br />
body<br />
By Heather Dubé and Damian Dubé<br />
Man was created as an omnivore, eating both plants<br />
and animals. Let’s first take a look at the teeth. The<br />
human mouth contains both incisors and molars;<br />
the incisors are used for tearing and shredding, the molars<br />
for chewing. To say that man should eat only meat or eat<br />
only vegetables and grains are both incorrect statements.<br />
However, we’re going to be dispelling some of the myths<br />
that meat is bad.<br />
Since the beginning of time, man has been eating meat.<br />
A couple differences between the pre-industrial revolution<br />
and the past 100 years is that commercialized cows are<br />
now being fed grains instead of grass (the cow’s digestive<br />
systems are built to digest grass, not corn), being pumped<br />
full of antibiotics and hormones, and are being overcooked<br />
instead of eaten rare or raw.<br />
<strong>Clean</strong> USDA organic meat is a complete protein<br />
containing all 22 essential amino acids which help<br />
maintain healthy skin, bones, muscles and organs as well<br />
as help balance blood sugar levels and prevent insulin<br />
resistance.<br />
Red meat is loaded with B12 and iron which are<br />
essential for red blood cell production. Common nutrientdeficient,<br />
diet-related vegan struggles that are due to a nomeat<br />
approach are poor energy, poor muscle development<br />
and poor weight management.<br />
Beef consumption has increased by 46 percent in the<br />
last 100 years, but consumption of vegetable oils<br />
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GRAPEFRUIT<br />
AND WEIGHT<br />
LOSS<br />
An excellent source<br />
of vitamin C,<br />
grapefruits help<br />
build the immune<br />
system and act as a<br />
cold fighter.<br />
Grapefruit is also<br />
rich in lycopene<br />
which boasts a<br />
natural talent for<br />
fighting free<br />
radicals.<br />
A study published<br />
in the March 2006<br />
Journal of<br />
Medicinal Food<br />
supports the belief<br />
that grapefruit is<br />
useful in losing<br />
weight.<br />
Dr. Ken Fujioka<br />
from Scripps Clinic<br />
in San Diego<br />
conducted a 12<br />
week study of 100<br />
obese men and<br />
women. He found<br />
that consuming<br />
one-half grapefruit<br />
before meals<br />
resulted in an<br />
average weight loss<br />
of 3.6 pounds, with<br />
some participants<br />
losing up to 10<br />
pounds.<br />
Those who ate<br />
grapefruit had<br />
much lower levels<br />
of insulin in their<br />
blood, which the<br />
researchers<br />
speculate resulted<br />
in the weight loss.<br />
The smaller the<br />
amount of insulin<br />
in the blood after a<br />
meal, the more<br />
efficiently the body<br />
uses food for<br />
energy rather than<br />
storing it as fat.<br />
31<br />
(including hydrogenated oils) has increased 437 percent,<br />
butter consumption has dropped almost 70 percent,<br />
whole milk consumption has declined by 50 percent<br />
while low fat milk consumption has doubled.<br />
Egg, fresh fruit and vegetable consumption continues to<br />
drop, whereas sugar consumption has doubled; yet people<br />
are sicker today than they were 100 years ago; this means<br />
middle-aged and younger adults, not just people living<br />
long enough to get sick.<br />
One myth is that meat rots in the colon, leading to<br />
colon cancer. To bust that myth, let’s analyze the digestion<br />
process. In the mouth, we begin the digestion process by<br />
chewing, and then secrete amylase, which breaks down<br />
the starches.<br />
When the food enters the stomach, proteins break<br />
down via pepsin, along with hydrochloric acid with a pH<br />
of between 1.5 - 3.0, further dissolving the meat, turning<br />
it into chyme.<br />
The pyloric valves release the chyme into the small<br />
intestine where bile salts and lipase break down animal<br />
fats, and amylase, maltase and sucrase break down<br />
starches and sugars.<br />
Once broken down into small enough particles, they’re<br />
absorbed through the walls of the small intestine.<br />
Anything that is left undigested is released into the large<br />
intestine, which contains trillions of bacteria, which starts<br />
to decompose the undigested plant material like fiber.<br />
This is why vegetables, beans and grains rot in the<br />
colon, causing gas pains and abdominal bloating; meat<br />
does not cause these (Annual Review of <strong>Nutrition</strong>, 1993).<br />
Does meat cause cancer?<br />
There is actually no proof that diets high in fresh<br />
organic meats cause cancer. Any study that has been done<br />
does not differentiate between fresh, USDA organic grass<br />
fed beef and processed or over-cooked meats.<br />
Overcooking or charring meat does indeed alter its<br />
molecular structure, creating carcinogens. In fact, cooking<br />
anything (including vegetables and grains) at high<br />
temperatures will aid in the destruction of nutrients,<br />
enzymes and good bacteria.<br />
There is also overwhelming evidence that the nitrates<br />
and nitrites used to preserve processed meats are highly<br />
linked to cancer.<br />
The fact is that fresh, unaltered meats, plants and grains<br />
are all essential for optimal health. It’s only when man<br />
touches these foods that they become harmful:<br />
■ pumping animals with hormones and antibiotics<br />
■ feeding them feed other than what nature<br />
intended them to eat<br />
S.A.D.<br />
Standard American Diet<br />
■ overly heating and pasteurizing foods<br />
■ spraying crops with toxic chemicals and insecticides<br />
■ genetically modifying food and combining it with<br />
preservatives such as nitrites or nitrates. Z<br />
MYTH THREE<br />
The mistake with<br />
whole eggs<br />
By Heather Dubé<br />
Each week my husband and I get our organic<br />
cage/hormone-free eggs: 12 cartons for two<br />
athletes. During on-season for prep sometimes we<br />
hit 14 dozen: 168 eggs weekly.<br />
We don’t consume 168 yolks; most are just the whites,<br />
but we consume a range of 1-3 yolks daily, in addition to<br />
other healthful fats, depending on where we are in athletic<br />
goals. The average person should consume 1-2 yolks daily<br />
for the health benefits as a general recommendation.<br />
So why is our blood work described as the best doctors<br />
have seen in a career, and yet many shout about egg yolk<br />
cholesterol in relation to arterial health, heart disease,<br />
plaque buildup and triglycerides? Why have egg yolks<br />
been wrongly demonized by the medical community,<br />
AHA and food political organizations?<br />
Human body cholesterol function<br />
We must first get clear on human body cholesterol<br />
function to understand its significance. It is actually a very<br />
healthy fat produced by the liver and non-negotiable for<br />
healthful human body maintenance.<br />
Whether you consume it through food or not, your<br />
body produces cholesterol naturally. Most cholesterol<br />
comes from inside the body itself, not from food: our first<br />
clue into debunking the medical theory on eggs.<br />
You still need to consume it in small amounts to avoid<br />
nutrient deficiencies that lead to common illnesses. When<br />
you fail to give the body what it needs to generate itself<br />
and run its natural processes daily, this leads to the health<br />
problems we see today.<br />
Cholesterol handles numerous critical jobs:<br />
■ The body’s main healing substance<br />
■ The precursor in the skin for vitamin D<br />
absorption which helps prevent cancer<br />
■ A critical component of the brain<br />
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APPLES FOR<br />
LONGEVITY?<br />
A March 2011<br />
study in the<br />
Journal of<br />
Agricultural and<br />
Food Chemistry<br />
reported that<br />
giving apple<br />
polyphenols to<br />
fruit flies resulted<br />
in longer average<br />
life span. The<br />
study also resulted<br />
in an increased<br />
expression of<br />
genes involved in<br />
the production of<br />
antioxidant<br />
enzymes.<br />
Treatment with<br />
the polyphenols<br />
extended the flies’<br />
average life span<br />
by 10 percent and<br />
prolonged their<br />
ability to walk and<br />
climb. This study is<br />
the first to<br />
associate life<br />
extension with the<br />
consumption of<br />
apples.<br />
The study also<br />
added evidence to<br />
benefits revealed<br />
in past studies<br />
regarding a<br />
decrease in heart<br />
disease risk among<br />
women who<br />
consume apples.<br />
■ Protects all cell membranes throughout the entire<br />
body (also in relation to preventing cancer)<br />
■ Needed for proper hormone production and balance<br />
■ Required for vitamin K absorption to fight free radicals<br />
Western medical doctors<br />
are missing the mark<br />
Western medicine is symptom focused, whereas holistic<br />
and integrative functional medicine is root-cause focused.<br />
It would seem simple that if someone’s cholesterol<br />
levels are high, it must just be genetics and cholesterol<br />
rich foods causing the problem, right? Not so.<br />
As a holistic health and nutrition practitioner, I advise<br />
we look deeper at all the internal human body processes,<br />
noticing the commonalities of people who tend to have<br />
problems with cholesterol levels, heart disease and plaque<br />
buildup.<br />
First, one of the main causes of high cholesterol is<br />
actually the standard American diet (SAD), which is<br />
generally comprised of 80-85 percent processed sugars<br />
and packaged, refined foods.<br />
The average American consumes way too much<br />
processed food daily as the main source of sustenance;<br />
foods that are entirely devoid of any nutritional value<br />
whatsoever to the human body, leading to health<br />
problems and imbalances.<br />
This sort of common American nutrition approach<br />
generates daily a ton of free radicals inside the body,<br />
which travel through the bloodstream and significantly<br />
damage the arterial walls, creating divots, also known as<br />
lesions.<br />
As a healing response, because the human body is<br />
brilliantly made, the body cues the liver to release<br />
cholesterol to go out into the bloodstream and heal these<br />
divots by literally shellacking the arterial walls to fill these<br />
lesions back in.<br />
The problem is, people just keep consuming so much<br />
processed, refined, sugar-filled foods (frozen dinners are<br />
full of refined sugars!), the process keeps repeating itself<br />
and eventually the cholesterol buildup is too much.<br />
Other common causes that drive<br />
cholesterol levels up<br />
■ Stress-increasing cortisol and internal inflammation<br />
■ genetics<br />
■ high toxic load overburdening the liver and<br />
proper lipid synthesis<br />
■ lack of movement<br />
■ not consuming enough vegetables<br />
■ consuming vegetable fats, partially hydrogenated<br />
fats and rancid fats; these cause toxicity and free<br />
radical damage<br />
Research shows the much less than 50 percent of<br />
cholesterol that is consumed through food is actually<br />
absorbed by our digestive system; another clue that<br />
debunks the medical egg yolk theory.<br />
The only exception is human milk, in which the body<br />
releases a special enzyme into the milk to ensure that the<br />
baby receives large amounts of cholesterol, which are<br />
required at that time for proper brain and cognitive<br />
development.<br />
lowest consumed nutrient dense foods of the SAD.<br />
Medical doctors attack egg yolk cholesterol, but never<br />
successfully eliminate the health imbalance with statin<br />
drugs, which simply inhibit cholesterol production in the<br />
liver, and can have many unpleasant side effects. The only<br />
way to lower cholesterol levels safely and effectively is<br />
holistic nutrition and holistic health modalities.<br />
Demonizing cholesterol is rooted in food politics and<br />
keeps people distracted from food truths. Z<br />
Whole eggs are<br />
healthy<br />
By Dr. Donald Ozello<br />
Some years ago, whole eggs were maligned in<br />
literature to the public and to the medical<br />
community as being high in cholesterol and thus,<br />
harmful. Sadly, even today some hospitals still exclude<br />
whole eggs on their menus for cardiac patients.<br />
The inaccurate theory was that they are high in<br />
cholesterol, and thus, eating them raises serum cholesterol<br />
levels and increases risk of cardiovascular disease.<br />
However, whole eggs are extremely healthful and<br />
should be part of most people’s dietary plan.<br />
High cholesterol is not a disease<br />
Elevated serum cholesterol and a poor HDL-to-LDL<br />
ratio are thought to be two of many risk factors for<br />
cardiovascular disease. Foods high in saturated and<br />
manmade hydrogenated fat, not high cholesterol foods,<br />
are the source of artery-blocking inflammation.<br />
A small minority of people are cholesterol sensitive,<br />
meaning their serum cholesterol level rises when they<br />
consume foods high in cholesterol. This can be<br />
determined by a physician. The majority of individuals<br />
have a normal cholesterol metabolism; therefore, dietary<br />
cholesterol does not affect their blood cholesterol levels.<br />
The body self-regulates its internal production of<br />
cholesterol in regards to the consumption of dietary<br />
cholesterol. If you consume low levels of dietary<br />
cholesterol, your body produces more cholesterol. If you<br />
eat large amounts of cholesterol, your body responds by<br />
manufacturing less.<br />
High density lipoproteins (HDLs) are known as the<br />
“good” cholesterol, while low density lipoproteins (LDLs)<br />
are classified as the “bad.” A proper balance between these<br />
two fats is thought to lower the risk of cardiovascular<br />
disease. Consuming whole eggs raises the HDL level, thus<br />
improving HDL-to-LDL ratio.<br />
The American Heart Association no longer considers<br />
eggs to be a cholesterol raising food.<br />
The real dietary culprits in sabotaging health and<br />
increasing risk of disease are pro-inflammatory foods.<br />
The nutrients packed into the egg’s yolk are extremely<br />
health-giving. Most whole eggs contain around 75 calories<br />
and have only two grams of saturated fat, and thus are<br />
classified as low in saturated fat. Saturated fats are proinflammatory<br />
and increase risk of inflammatory disorders.<br />
32<br />
The only safe and effective high<br />
cholesterol solution<br />
A 1999 Journal of <strong>Nutrition</strong> study showed plant stanols<br />
and sterols, derived from fruit and vegetable pulp, have<br />
significant LDL lowering ability. Vegetables are one of the<br />
What whole eggs offer<br />
High in omega-3 fatty acids. Inflammation is the<br />
source of many diseases. Omega-3 fatty acids in the egg<br />
yolk are converted into anti-inflammatory chemicals by<br />
the body. Omega-3 fatty acids are also essential for brain<br />
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Processed<br />
foods<br />
continuum<br />
in order of<br />
how<br />
processed<br />
they are<br />
> Bagged<br />
vegetables and<br />
roasted nuts<br />
> Frozen<br />
vegetables and<br />
fruits, canned tuna,<br />
canned beans,<br />
canned tomatoes<br />
> Yogurt, jarred<br />
pasta sauce, juice in<br />
bottles and cartons<br />
> Crackers, chips<br />
and other<br />
munchies, breads<br />
> Deli meats,<br />
granola bars,<br />
cereals<br />
> Frozen meals,<br />
meals in a box<br />
In general, the<br />
more ingredients<br />
that a packaged<br />
food has, the more<br />
heavily processed it<br />
is. Another way to<br />
look at it is to ask<br />
yourself, while<br />
holding the<br />
package, “Was it<br />
even remotely<br />
possible that<br />
people 50,000 years<br />
ago could obtain<br />
this?” Go back<br />
10,000 years ago,<br />
when agriculture<br />
was born. Go back<br />
5,000 years ago.<br />
Even a hundred<br />
years ago.<br />
If you want to avoid<br />
processed food<br />
altogether, realize<br />
that ancient<br />
peoples didn’t have<br />
plastic bags and<br />
freezers.<br />
33<br />
development, growth and function, making eggs a brain<br />
healthy food.<br />
Vitamin D. With the exception of ocean-caught fish<br />
and whole eggs, most food sources of vitamin D are<br />
fortified. Vitamin D is commonly deficient among<br />
Americans, especially in northern latitudes.<br />
Vitamin D possesses a large number of important<br />
functions including for bone health, immune system<br />
regulation and control of inflammatory chemicals. The<br />
easiest way to obtain adequate quantities of vitamin D is<br />
to spend time in the sun during non-peak hours. The<br />
second easiest way to acquire vitamin D is through<br />
consumption of whole eggs and ocean-caught fish.<br />
Antioxidants. Whole eggs contain a plethora of disease<br />
fighting substances including vitamin E, vitamin A and<br />
selenium.<br />
Protein. One egg contains around six grams of easily<br />
digestible, high quality protein.<br />
The best eggs come from sources where the hens are<br />
fed their natural diet and allowed to move freely. If<br />
possible, choose eggs from free-range, antibiotic-free,<br />
hormone-free chickens. This assures you much higher<br />
quality eggs. Z<br />
Green foods<br />
for peak<br />
performance<br />
By Dr. Casey Adams<br />
Most of us resisted<br />
eating vegetables as<br />
children. For some<br />
reason, vegetables just tasted<br />
“yucky.” We preferred soda,<br />
candy and fried foods because<br />
they gave us sweetness and<br />
energy. Little did we know that Mom<br />
and Popeye were right. Eating green<br />
foods is extremely healthy, probably in<br />
more ways than even Mom imagined.<br />
Green foods are simply vegetables of<br />
different varieties. They have an array of<br />
nutrients that put even the best<br />
formulations of supplements to shame. We do<br />
not realize that foods like broccoli, spinach,<br />
lettuce, wheat grass, spirulina, algae, sea vegetables<br />
and other green foods have a tremendous amount of<br />
digestible protein, minerals, vitamins and a powerhouse of<br />
phytonutrients too numerous to list.<br />
Mixed into a wholesome diet, they can fuel our bodies<br />
for peak athletic performance.<br />
Assembling proteins<br />
While Western society has been conditioned to think<br />
that we need lots of animal-based proteins to build strong<br />
bodies, in reality, what we need are high quality amino<br />
acids.<br />
A protein molecule is actually an incredibly complex<br />
array of amino acids. Protein molecules will typically have<br />
hundreds and even thousands of amino acid molecules<br />
wrapped up together into a large complex bundle. These<br />
complex protein bundles are assembled by our body into<br />
uniquely different structures, which is why each body’s<br />
DNA is specific to that person.<br />
Our body does not assimilate animal protein and use it<br />
as is, as many think. Our intestines absorb amino acids<br />
and short amino acid chains. Once amino acids are<br />
absorbed, our bodies assemble our own unique proteins<br />
via specialized RNA molecules.<br />
The body utilizes about 20 amino acids, with 10-12<br />
being manufactured in the body using the atoms from 8-<br />
10 essential amino acids. In other words, our diet must be<br />
rich in easily digestible amino acids.<br />
Western nutrition has assumed that we will likely<br />
obtain all 10 essential amino acids if we eat meat, because<br />
animals have already-assembled protein molecules.<br />
Problem is, our bodies must break apart these complex<br />
proteins to secure the individual amino acids we need.<br />
This requires an abundance of protease enzymes to<br />
accomplish. Often, the body is left assimilating larger<br />
polypeptides, creating an acidic and inflammatorysensitive<br />
bloodstream.<br />
Getting our amino acids from plant sources is a much<br />
more efficient way of putting together our protein. Many<br />
green foods such as wheat grass, barley grass, alfalfa,<br />
spirulina, Klamath blue-green algae, chlorella and kamut<br />
grass either have all of the essential amino acids or close<br />
to it.<br />
Spirulina and chlorella have not only all of the essential<br />
amino acids, but many of the non-essentials as well. It<br />
also should be noted that contrary to popular belief, a<br />
meal does not need to have every essential amino acid.<br />
The body retains amino acids of different types to<br />
assemble the needed proteins.<br />
Digging for minerals<br />
The cereal grasses like wheat grass, barley grass and<br />
kamut grass all mine minerals from the depths of<br />
our soils. Some roots will travel down hundreds<br />
of feet. Green foods gather and chelate minerals<br />
from rich soil mineral sources or deep ocean<br />
waters.<br />
For this reason, green foods<br />
are some of the best sources of<br />
minerals available. Potassium,<br />
mag-nesium, calcium,<br />
phosphorus, zinc, iodine and<br />
many important trace<br />
elements are all found in green<br />
foods.<br />
Sea vegetables like kelp, for<br />
example, provide iodine —<br />
important to thyroid function and<br />
not readily available in most foods, unless we use<br />
iodized salt. Most of the grasses are good sources of<br />
potassium and magnesium — two minerals critical for<br />
flexibility and recovery.<br />
Green foods contain forms of these minerals that are<br />
highly assimilable because of this chelation process. Plants<br />
bind minerals to chlorophyll, amino acids and other<br />
phytonutrients. This increases our body’s mineral<br />
absorption. Free mineral ions will often simply pass<br />
through the digestive tract unabsorbed.<br />
Some green foods have surprising high mineral content.<br />
Lettuce has 86 mg of calcium per pound, while turnip<br />
greens have 987 mg of calcium. Swiss chard has 9.8 mg<br />
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Avoid transfats<br />
for<br />
optimal<br />
mental health<br />
A January 2011<br />
article in Science<br />
Daily reported<br />
that the ingestion<br />
of trans-fats and<br />
saturated fats<br />
increases the risk<br />
of suffering<br />
depression and<br />
that olive oil<br />
actually prevents<br />
depression.<br />
The study, which<br />
took place at the<br />
Spanish<br />
universities of<br />
Navarra and Las<br />
Palmas de Gran<br />
Canaria, also<br />
reported a doseresponse<br />
relationship,<br />
meaning as<br />
participants<br />
consumed more<br />
trans-fats, the<br />
greater that the<br />
harmful effects on<br />
mental health<br />
were.<br />
Researchers also<br />
studied the effects<br />
of<br />
polyunsaturated<br />
fats (found in fish<br />
and vegetables)<br />
and olive oil on<br />
mental health.<br />
These fats were<br />
associated with a<br />
lower risk of<br />
depression.<br />
The analysis<br />
suggests that both<br />
depression as well<br />
as cardiovascular<br />
disease are<br />
influenced in a<br />
similar manner by<br />
diet and may share<br />
similar<br />
mechanisms in<br />
their origin.<br />
34<br />
of iron, while spinach has<br />
13.6 mg of iron per<br />
pound.<br />
Vitamins<br />
Green foods are<br />
chockfull of vitamins.<br />
Watercress has 20,450 IU<br />
of vitamin A and 350 mg<br />
of vitamin C per pound,<br />
for example. Broccoli<br />
contains 9,700 IU vitamin<br />
A, 2.5 mg of niacin and 327 mg of vitamin C. A half-cup<br />
of broccoli provides about 10 percent of the dailyrecommended<br />
amount (Daily Value) of betacarotene. An<br />
ounce of nori — a sea vegetable — provides 30 percent of<br />
the Daily Value of vitamin A.<br />
Dark leafy greens contain bioavailable sources of B<br />
vitamins such as folate and vitamin B6, which regulates<br />
the body’s production of homocysteine. High<br />
homocysteine levels are seen as a marker in cardiovascular<br />
disease. A half-cup of spinach, for example, contains a<br />
third of the Daily Value of folate and 10 percent DV of<br />
vitamin B6. One ounce of kelp also provides 13 percent<br />
DV of folate.<br />
Sea vegetables like kelp, dulse, hijiki and nori also<br />
supply the body with vitamin B12 or its precursors. While<br />
some tests have shown algae and kelp B12 is in analogue<br />
form, studies have shown that those who eat sea<br />
vegetables have higher blood levels of B12 than those who<br />
do not eat sea vegetables.<br />
Green foods are also an important source of vitamin K,<br />
necessary for boosting immunity and enzyme function.<br />
Vitamin K is also critical for wound healing and blood<br />
clotting. Foods high in vitamin K include dandelion<br />
greens, asparagus, broccoli, parsley and spinach. Heck,<br />
most green foods contain decent amounts of vitamin K.<br />
Various sprouts can produce exponential quantities of<br />
vitamins. Tests have shown that nutrient content can<br />
increase by 20-30 percent as a seed is sprouted.<br />
Low fat fatty acids<br />
Green foods contain a number of essential fatty acids,<br />
phospholipids and glycolipids. These supply the<br />
molecules that produce excellent cell wall structures.<br />
Algae provide gamma linoleic and alpha linolenic fatty<br />
acids, and certain strains of algae will also supply the<br />
omega-3 DHA oil. These are certainly not the fats that<br />
make us fat.<br />
Mighty phytonutrients<br />
Green foods are known for their extraordinary<br />
phytonutrient content. Chlorophyll is one of the most<br />
potent of phytonutrients. The chlorophyll molecule has a<br />
structure very similar to hemoglobin, except the iron<br />
(“heme”) atom is replaced by the magnesium atom.<br />
Chlorophyll consumption via green foods has been<br />
shown to increase red blood cell counts. Wheat grass can<br />
contain up to 70 percent chlorophyll by weight.<br />
Cruciferous greens such as broccoli, cabbage and<br />
Brussels sprouts contain other extraordinary compounds<br />
such as sulforaphane and indole-3-carbinol. Both<br />
compounds have been shown to prevent tumors by either<br />
balancing estrogens (in the case of I3C) or by scavenging<br />
free radicals.<br />
Many green foods also contain saponins, which bind<br />
with cholesterol, help<br />
regulate inflammation<br />
and boost the immune<br />
system. Green foods also<br />
contain various<br />
polyphenols, which<br />
activate important<br />
enzymes and help<br />
scavenge free radicals.<br />
Flavonoids, also prevalent<br />
in most green foods, are<br />
powerful antioxidants<br />
and blood-purifying compounds as well.<br />
There are thousands of other phytonutrients in green<br />
foods. We are only beginning to understand some of their<br />
functions and health benefits. Wheat grass, for example,<br />
contains glutathione peroxidase, a compound that<br />
stimulates the immune system and increases liver<br />
efficiency.<br />
Maximum performance<br />
Green foods can deliver optimal nutrition in easily<br />
assimilable form. These phytonutrients are digested<br />
quickly and easily, becoming immediately bioavailable.<br />
Immediate availability means our cells can be immediately<br />
and easily more nourished and productive. A more<br />
nourished cell means the mitochondria can efficiently<br />
produce energy using enzymes like co-enzyme A<br />
furnished by many green foods.<br />
A more nourished cell means:<br />
■ Greater flexibility and less injury<br />
■ We can sustain our anaerobic energy bursts longer.<br />
■ Our performance will be higher, our minds<br />
will be sharper and our workouts will be<br />
followed by speedier recovery periods. Z<br />
Green tea & its<br />
powerhouse<br />
of benefits<br />
By Aimee Hughes<br />
It’s no new story that green<br />
tea consumption boosts<br />
health and well-being in<br />
numerous ways. However, it is<br />
a good idea to be reminded<br />
from time to time to ensure<br />
that regular green tea<br />
consumption continues to<br />
occur.<br />
Green tea is the second<br />
most popular beverage (after<br />
water) in the world. This<br />
holds true because of its<br />
origin and continued<br />
cultivation in Asia and now<br />
across the globe.<br />
Why is green tea one of the healthiest beverages? A<br />
November 2008 study published in the European Journal<br />
of Cardiovascular Prevention found that green tea helps<br />
prevent heart disease and stroke. Green tea’s benefits are<br />
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WEIGHT GAIN<br />
AND BAD<br />
BONES<br />
The American<br />
Journal of Clinical<br />
<strong>Nutrition</strong><br />
analyzed 400,000<br />
adults from 10<br />
European<br />
countries and<br />
found that an<br />
increase in<br />
protein, especially<br />
in the form of<br />
processed meats,<br />
was linked to<br />
weight gain.<br />
Another study<br />
published in the<br />
Journal of<br />
Gerontology:<br />
Medical Sciences<br />
showed a decrease<br />
in bone mineral<br />
density in<br />
postmenopausal<br />
women who ate a<br />
low-carbohydrate,<br />
high-protein diet.<br />
35<br />
mostly attributed to its high content of antioxidants and<br />
polyphenols, especially flavonoids and catechins.<br />
In this particular study, researchers gave 14 volunteers<br />
three different beverages on three different occasions: six<br />
grams of green tea, 125 milligrams of caffeine (the amount<br />
found in six grams of green tea) and a cup of hot water.<br />
They measured the flow-mediated dilation (a widelyused<br />
measure of blood vessel health) of the participants’<br />
blood vessels at 30, 90 and 120 minutes after drinking.<br />
The flow-mediated dilation improved in those drinking<br />
green tea by 3.9 percent within 30 minutes, while it did<br />
not change at all in those drinking the caffeine or water.<br />
An article in the January 13, 2010 Science Daily<br />
reported that green tea could modulate the effect of<br />
smoking on lung cancer. The study took place in Taiwan,<br />
where lung cancer is the leading cause of cancer deaths.<br />
Among smokers and non-smokers in the study, those<br />
who did not drink green tea had a 5.16-fold increased<br />
risk of lung cancer compared to those who drank at least<br />
one cup of green tea each day.<br />
Among smokers, those who never consumed green tea<br />
had a 12.71-fold increased risk of lung cancer compared<br />
to those who had at least one cup per day. Green tea also<br />
has the ability to boost the immune system. One of its<br />
compounds increases the number of regulatory “T” cells<br />
that play a key role in immune function as well as the<br />
suppression of autoimmune diseases.<br />
Many studies in Japan have come to the conclusion that<br />
green tea consumption is an independent predictor for<br />
risk of coronary artery disease.<br />
Research has shown that green tea catechins inhibit the<br />
enzymes involved in free radical production in the<br />
endothelial lining of the arteries. By protecting the<br />
endothelium from free radical damage, green tea catechins<br />
help prevent cardiovascular disease.<br />
Green tea is also a good tool to use if you want to lose<br />
weight. It is a metabolism booster and fat burner. Its<br />
catechins are most likely responsible for this. Most<br />
research suggests that caffeinated green tea works best if<br />
you are trying to lose weight because the caffeine works<br />
synergistically with the catechins to boost metabolism.<br />
If you have the flu, you should definitely sip green tea,<br />
as it has antiviral and antibacterial actions. Again, it’s the<br />
almighty catechins that are responsible. In this case, the<br />
caffeinated version is also said to work better against<br />
fighting viruses than its decaffeinated counterpart.<br />
Also related here is the ability of green tea to fight tooth<br />
decay and other dental conditions. A study published in<br />
the journal Phytomedicine on December 21, 2010 reported<br />
green tea’s positive effects on Alzheimer’s disease. The<br />
polyphenol compounds were found to have<br />
neuroprotective properties and can thereby protect brain<br />
cells from toxins that can trigger Alzheimer’s and other<br />
forms of dementia.<br />
In the study, cells were exposed to toxins and then to<br />
digested green tea compounds. The results supported the<br />
hypothesis that polyphenols were possibly even more<br />
protective after being digested in the body. Green tea is<br />
available in a range of varieties with many different flavors<br />
and personalities. It is also the least processed tea<br />
available, providing more antioxidant polyphenols than<br />
other teas.<br />
Not only does it protect the human body from a host of<br />
diseases, it also hydrates the body, making it perhaps the<br />
healthiest beverage in the world. If you haven’t already,<br />
invest in some good quality green tea and drink 3-4 cups<br />
daily. Z<br />
Those last<br />
few pounds<br />
How to get rid of them,<br />
once and for all!<br />
By Dr. Chad Woodard<br />
How many times have we heard from a client, “I<br />
can't seem to lose these last 10 pounds,” and how<br />
often do they actually lose them?<br />
How many of you have tried time and time again to<br />
lose that last bit and have been close, but unsuccessful<br />
each time? Check out this list, put in the work, and you<br />
absolutely can and will get to where you want to go.<br />
Diet<br />
As tedious as it may sound, I will often have clients<br />
start a food journal. In almost every case, what the client<br />
thought was a perfect diet ends up having a little, if not a<br />
lot, of room for improvement.<br />
General recommendations I often give include eliminating<br />
late night carbs and to stop drinking their calories.<br />
Ingesting carbohydrates late at night, or 2-3 hours<br />
before sleeping, is a setup for fat storage. The carbs are<br />
converted into simple sugar in the bloodstream, and if not<br />
used for active movement, get converted into fat. I<br />
recommend a dinner with lean protein and plenty of nonstarchy<br />
vegetables.<br />
It is also recommended to avoid drinking beverages<br />
with a high dose of carbs. Even fruit juice and milk, while<br />
chockfull of vitamins and minerals, are also full of sugars.<br />
This change alone can often decrease daily intake by a few<br />
hundred calories.<br />
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WHY LIVING<br />
FOODS ARE<br />
CRUCIAL FOR<br />
WELLNESS<br />
Foods in their<br />
natural state are<br />
truly as nature<br />
designed. They are<br />
also the most<br />
biocompatible<br />
with the human<br />
body.<br />
All foods carry<br />
energy. That food<br />
is then passed into<br />
our body when we<br />
eat it. Eating a<br />
plate full of dead,<br />
processed food<br />
will do virtually<br />
nothing for your<br />
health.<br />
Science proves<br />
that cooking not<br />
only destroys<br />
nutrition and<br />
enzymes, but also<br />
chemically<br />
changes foods<br />
from the<br />
substances<br />
needed for health<br />
into free radicals<br />
that have cancercausing<br />
potential.<br />
Studies have also<br />
shown that<br />
cooked foods<br />
increase white<br />
blood cell activity.<br />
36<br />
Intervals<br />
There is no shortcut around it. It is hard work by<br />
design, and some people may be hesitant to get to this<br />
level of intensity, but to get rid of those last few pounds, it<br />
has to be done. High intensity intervals are an absolute<br />
cornerstone for this type of training.<br />
Design a program that incorporates at least three all-out<br />
effort-intervals in the workout.<br />
This can be on cardio equipment, or as simple as a drill<br />
like burpees. The definition of “all out” is that you cannot<br />
continue with good form. If you can honestly say you had<br />
to stop, then you’ve completed a good interval.<br />
Weight training<br />
While some people feel that weight training is only<br />
useful for building muscle and bulk, adding in resistance<br />
training and building lean muscle mass is critical for<br />
increasing base level metabolic rate. When metabolism is<br />
higher, more calories are burned from fat deposits.<br />
The types of exercises selected are also important. To<br />
increase metabolism, perform large-motion, multiple-joint<br />
exercises like squats, deadlifts, lunges, chest presses, etc.<br />
There is no room for biceps curls or other single-joint<br />
movements in this routine.<br />
Motivation<br />
What I find most interesting about this type of client is<br />
that many of them already know a lot of this information. By<br />
reading articles and self-educating, trainees are coming to me<br />
more and more with an understanding of what is needed.<br />
What they lack is the dedication and discipline to get there.<br />
Inherently, your body is designed through evolutionary<br />
survival principles to keep some body fat stores intact.<br />
During periods of famine, these deposits were essential to<br />
survival, so we are programmed to keep them if possible.<br />
It is possible to override this mechanism with<br />
appropriate diet and exercise, but it is not easy. Before<br />
setting out to achieve this goal for yourself, or to take a<br />
trainee through it, make sure there is an understanding of<br />
the journey and how great it feels to finally get there!<br />
Dedication<br />
It is also critical to know that you won’t lose those last<br />
10 pounds in a couple of hard fought weeks. We all love<br />
instant gratification, but this is not where you’ll find it.<br />
Setting this goal takes hard work, but also consistent<br />
adherence to a well-thought-out program.<br />
That said, know what works for you. If going on a<br />
strict diet works for three weeks, but then you go nuts<br />
and eat junk food like you’re getting paid for it, that plan<br />
doesn’t work for you.<br />
Find a balance with your program, including both diet<br />
and exercise. Plan a dessert every now and then. Take one<br />
day off a week from your workouts for recovery. Give it<br />
your all in the gym.<br />
With all of these components in place, and keeping<br />
your eye on the end result, you absolutely can lose those<br />
last 10 pounds. Don’t give up on the program! Z<br />
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Chronic traumatic<br />
encephalopathy<br />
(CTE) refers to the<br />
progressive damage<br />
that continues to<br />
occur to the brain —<br />
even after the athlete<br />
retires and no longer<br />
receives hits to the<br />
head. Many retired<br />
athletes with CTE are<br />
in their 40s and 50s.<br />
Turmeric,<br />
India’s<br />
saffron ________<br />
Turmeric has often<br />
been referred to as<br />
the Indian saffron<br />
for its deep,<br />
yellowish-orange<br />
color and like<br />
saffron, has been<br />
used as a healing<br />
remedy for<br />
thousands of years.<br />
Turmeric is a potent<br />
anti-inflammatory<br />
and powerful<br />
cancer<br />
preventative.<br />
It also boosts<br />
cardiovascular<br />
health, helps<br />
prevent<br />
Alzheimer’s,<br />
improves liver<br />
function, relieves<br />
rheumatoid<br />
arthritis, treats<br />
inflammatory bowel<br />
disease - the list<br />
goes on. Try<br />
cooking with<br />
turmeric, making a<br />
turmeric tea, even<br />
slipping a pinch<br />
into your morning<br />
smoothie.<br />
Brain injury<br />
Why this crisis in sports is worse than you think<br />
37<br />
By Dr. Case Adams<br />
Former NFL players have joined the ranks of boxers<br />
with a heightened risk of dementia due to repeated<br />
head trauma. Football players and their families<br />
have brought lawsuits against the NFL: One class action<br />
suit last year was filed by groups representing more than<br />
2,000 athletes. These former NFL athletes are suffering<br />
from a multitude of brain conditions, ranging from<br />
cognitive impairment to severe depression (leading to<br />
suicide) and headaches.<br />
During an NFL career the average football player<br />
receives nearly 1,000 blows to the head: as much force as<br />
1,800 pounds.<br />
Medical researchers since the 1950s have known that<br />
repeated blows to the head can cause long term brain<br />
damage. The research was well-publicized as world<br />
famous boxers began to show signs of dementia<br />
pugilistica after retirement.<br />
Famous boxers who have suffered from such<br />
dementia include Floyd Patterson, Jerry Quarry, Joe<br />
Frazier, Sugar Ray Robinson and Jimmy Ellis.<br />
Repeated concussions produce dementia<br />
Over the years, numerous studies have shown that<br />
repeated concussions can produce dementia and<br />
progressive retrograde amnesia — loss of memory<br />
resulting from a significant injury.<br />
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Surprising<br />
top cause of<br />
American<br />
obesity ________<br />
Is it computer use?<br />
No. TV and fastfood?<br />
No. Vending<br />
machines<br />
everywhere? No.<br />
Genes? Don’t even<br />
go there.<br />
It’s the cheap cost<br />
of food. Everywhere<br />
you go now, you<br />
get huge portions<br />
for dirt cheap<br />
prices. Look no<br />
further than any<br />
gas station<br />
convenience store’s<br />
latest deal.<br />
The analysis was<br />
done by Roland<br />
Sturm, PhD and<br />
Ruopeng An, PhD.<br />
Their review states,<br />
“Americans are<br />
spending a smaller<br />
share of their<br />
income on food<br />
than any other<br />
society in history or<br />
anywhere else in<br />
the worked, yet get<br />
more for it.”<br />
Though the review<br />
notes that<br />
increased motor<br />
vehicle use, more<br />
sedentary jobs and<br />
more electronic<br />
entertainment play<br />
a role, the link<br />
between these and<br />
obesity isn’t as<br />
strong as it is for<br />
cheap prices of<br />
food.<br />
This begs the<br />
observation that<br />
some people are<br />
inclined to spend a<br />
lot on junk food<br />
simply because it’s<br />
cheap, figuring<br />
they’re saving<br />
money due to the<br />
cost per serving,<br />
but in actuality,<br />
they’re tossing<br />
money out the<br />
window because<br />
they end up buying<br />
quantities far in<br />
excess of what they<br />
need, leading to<br />
obesity.<br />
38<br />
Autopsies of former boxers and football players with<br />
dementia have found repeated concussion related brain<br />
damage associated with dementia and memory loss.<br />
A study from London’s St. Georges Medical School<br />
found neurofibrillary tangles (linked with dementia)<br />
from repeated brain injury. These tangles are produced<br />
during inflammation and the production of a protein<br />
called ubiquitin.<br />
Other studies have shown that head trauma to those<br />
between age eight and 18 can be the most dangerous<br />
because children’s brains are still in development and<br />
thus more sensitive to injury.<br />
Returning to play after a concussion can substantially<br />
increase the risk of dementia because the injured brain is<br />
inflamed and prone to increased risk of damage with<br />
even a little contact.<br />
Other sports also run the risk of head injury<br />
Over 300,000 sports related concussions occur each<br />
year in the U.S. A study from the Nationwide Children’s<br />
Hospital found that of 1,936 concussions, football<br />
accounted for about 47 percent. Girls’ soccer was second<br />
with eight percent. Boys’ wrestling came in third with six<br />
percent.<br />
Other sports, such as baseball, basketball and field<br />
hockey, were closely ranked behind. As a percentage of<br />
total injuries, boys’ ice hockey had the greatest proportion,<br />
with 22 percent of all injuries being concussions.<br />
Playing it safe<br />
Outside of the “duh” precautions of employing<br />
helmets and simply trying to avoid head contact, the key<br />
to preventing dementia is to allow the brain to heal after<br />
any injury.<br />
This means not continuing to play after a head injury<br />
of any kind. Even if the hit “wasn’t that hard,” taking the<br />
precaution of discontinuing activity is critical.<br />
If the impact is followed by any dizziness, notable<br />
headache, nausea, slurred speech or dilated pupils, a<br />
prompt ER visit is warranted.<br />
If there are no symptoms other than perhaps a slight<br />
headache, sitting down in a comfortable chair to rest<br />
after the injury is wise.<br />
Anyone experiencing a head trauma should be<br />
watched closely for the next 24 hours for any change in<br />
neurological status or cognition.<br />
Helping the brain heal<br />
A brain injury, though not visible like a swollen ankle,<br />
will often take a few weeks or more to completely heal.<br />
A study from the University of Pittsburgh found that<br />
most symptoms from a head trauma were resolved by<br />
the fourth day up to seven days. But just because the<br />
symptoms are resolved doesn’t mean the body has<br />
completed the process of repair.<br />
If there is a second head blow before the first has<br />
completely healed (second impact syndrome), the risk of<br />
permanent impairment increases because the injuries<br />
compound the damage to brain cells.<br />
Increasing antioxidant intake following a brain injury<br />
can speed up healing. The injury will produce free<br />
radicals as the tissues are repaired. These free radicals<br />
can do long term damage to brain cells.<br />
Pine bark extract, medicinal mushrooms and<br />
astaxanthin are powerful antioxidants. Cayenne and<br />
ginger also help speed healing. Foti is another herb<br />
known to specifically increase brain healing. Willow bark<br />
is a useful anti-inflammatory as well. Z<br />
Why does head<br />
trauma cause<br />
progressive brain<br />
damage years<br />
after retirement?<br />
Chronic traumatic encephalopathy (CTE) refers to<br />
the progressive damage that continues to occur to<br />
the brain — even after the athlete retires and no<br />
longer receives hits to the head.<br />
You’d think that the maximum damage to the brain<br />
would be whatever damage was there at the time of<br />
retirement from sports — and that it stays at that level<br />
(provided the athlete never gets hit in the head again).<br />
But no, that’s only the beginning for some retired<br />
athletes: The snowball continues rolling down the hill,<br />
getting bigger and bigger. So why?<br />
“The short answer is we really do not know why,”<br />
says neuropsychologist Kenneth Podell, PhD, FACPN,<br />
co-director, Houston Methodist Concussion Center, and<br />
concussion specialist for the Houston Texans and<br />
Houston Astros.<br />
The focus here isn’t why the symptoms of CTE start<br />
showing years after the last blow to the head. It’s about<br />
why the damage to the brain tissue continues getting<br />
worse. Nevertheless, the symptoms are delayed “because<br />
cell death in the brain can take years to occur, and must<br />
reach a critical level of damage (threshold) before they<br />
clinically express themselves,” says Dr. Podell.<br />
But what makes that<br />
snowball get bigger?<br />
The concussion or strikes to the head are the primary<br />
mechanism. The snowball is the secondary mechanism.<br />
“The primary damage in CTE, at least one of the<br />
thoughts, is that the head hits and concussions damage<br />
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Mushrooms<br />
to the<br />
rescue ________<br />
By now most of us<br />
are aware of the<br />
amazing health<br />
giving benefits of<br />
various types of<br />
mushrooms.<br />
However, how many<br />
of us are eating<br />
them on a regular<br />
basis?<br />
Shiitake<br />
mushrooms have<br />
been used in China<br />
and Japan for<br />
centuries to boost<br />
life force energy.<br />
They are an<br />
excellent plant<br />
source of protein as<br />
well. Reishi<br />
mushrooms are<br />
packed with<br />
nutrients which<br />
support<br />
cardiovascular<br />
health and boost<br />
immunity, while<br />
Crimini mushrooms<br />
are full of zinc,<br />
magnesium,<br />
potassium and B<br />
vitamins.<br />
Chanterelle<br />
mushrooms contain<br />
compounds that<br />
fight against cancer,<br />
while Turkey Tail<br />
mushrooms have<br />
been shown to help<br />
breast cancer<br />
patients and boost<br />
immunity for<br />
everyone.<br />
Look for high<br />
quality<br />
supplements if you<br />
plan to take them<br />
in pill form.<br />
Otherwise, buy the<br />
organic variety and<br />
enjoy them in<br />
soups, salads, side<br />
dishes, etc.<br />
39<br />
the tau proteins that act like structure bridges or a lattice<br />
supporting the microtubules (channels that transport<br />
information down the length of an axon or nerve cell)<br />
for communication with other nerve cells,” Explains<br />
Dr. Podell.<br />
“Without the proper support and lattice, the<br />
microtubules will start to break down (secondary damage)<br />
which can take longer to occur. Again this has to be proven<br />
as definitive. We simply do not understand why CTE occurs<br />
and if it continues developing after the athlete retires.”<br />
Though it’s believed a genetic component may be<br />
involved in CTE, this doesn’t explain why the damage<br />
keeps getting worse after the insult has ceased.<br />
Dr. Podell explains: “It could be that all of the damage<br />
to the brain was done at the time of insult, and it simply<br />
takes years for it to express itself, or if CTE itself actually<br />
worsens over time. Or it simply can be a cascading effect.<br />
The only way to quantify CTE would be through brain<br />
autopsy. Techniques are currently being developed for<br />
PET scanners to image CTE in living individuals, but we<br />
are not at a point to do serial quantification.”<br />
Dr. Teena Shetty, MD, is a neurologist at Hospital for<br />
Understanding<br />
concussions<br />
An estimated 55 percent or more of all high school<br />
athletes have suffered a concussion. Most of those<br />
are not properly identified.<br />
The lack of early diagnosis is very dangerous since<br />
the possibility of a second concussion is up to five<br />
times higher in the first week. This repeated trauma<br />
can easily lead to permanent brain injury (CTE),<br />
paralysis or death.<br />
The brain is suspended in cerebrospinal fluid. Any<br />
abnormal force can result in a disturbance in the brain’s<br />
normal microscopic chemical activity.<br />
Special Surgery and an unaffiliated neurotrauma<br />
consultant for the New York Giants. She says, “The<br />
potential for cumulative damage from repetitive<br />
concussions or subconcussive blows is of growing concern<br />
and remains incompletely understood.”<br />
She says that aging and genetics may play a role in the<br />
progression, but the extent to which they do is unclear.<br />
Additionally, many retired athletes with CTE are in their<br />
40s and 50s. Although symptoms can be subtle at first and<br />
therefore missed for years, this does not explain the<br />
progressive factor, given the absence of continuing<br />
concussions.<br />
Postmortem examinations of CTE victims reveal a<br />
pathological accumulation of plaques and tangles in the<br />
brain. “The reason repetitive blows may predispose to<br />
increased development of these in certain individuals is<br />
still under investigation,” says Dr. Shetty. “We really have<br />
not advanced the science enough as yet.”<br />
Dr. Podell concurs: “We really have not advanced the<br />
science enough to know the cause of the disease<br />
course/progression of CTE.”<br />
— J. Horton<br />
Not only can direct trauma cause a concussion, but<br />
so can a rapid change in barometric pressure, a ride on a<br />
roller coaster or a sudden vehicular stop.<br />
Loss of consciousness is not required for a diagnosis<br />
of a concussion. Following are possible symptoms, and<br />
they may be immediate or take several weeks to develop.<br />
> Nausea/vomiting<br />
(specifically projectile)<br />
> Blurred vision<br />
> Numbness in the face/extremities<br />
> Sleep disturbances<br />
> Slurred speech/confusion<br />
> Fever<br />
> Headache (severe or worsening)<br />
> Vertigo (dizziness)<br />
> Seizure<br />
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B vitamins<br />
support eye<br />
health ________<br />
Low levels of<br />
vitamin B12, folate<br />
and elevated<br />
homocysteine<br />
levels are<br />
associated with<br />
age-related macular<br />
degeneration.<br />
Researchers found<br />
that people with a<br />
vitamin B12<br />
deficiency showed<br />
a 58 percent<br />
increased risk of<br />
early age-related<br />
macular<br />
degeneration and a<br />
156 percent risk of<br />
developing agerelated<br />
macular<br />
degeneration.<br />
Subjects with folate<br />
deficiency had a 75<br />
percent increased<br />
risk of early agerelated<br />
macular<br />
degeneration and<br />
an 89 percent<br />
increased risk of<br />
late age-related<br />
macular<br />
degeneration.<br />
People who<br />
supplemented with<br />
B12 had a 47<br />
percent reduced<br />
risk of developing<br />
age related macular<br />
degeneration. The<br />
study is<br />
documented in the<br />
American Journal of<br />
Clinical <strong>Nutrition</strong>.<br />
40<br />
> Sudden sweating<br />
> Loss of<br />
smell/taste/hearing/vision<br />
> Loss of memory<br />
> Abnormal behavior<br />
> Ringing in the ears<br />
(tinnitus)<br />
Immediate medical<br />
attention is required if any of<br />
these occur.<br />
If you suspect someone has<br />
a concussion, first assess if<br />
they have basic life support;<br />
verification of a good airway,<br />
normal breathing and strong<br />
circulation (ABCs) must be<br />
established.<br />
The next step is to observe<br />
the person’s motor skills,<br />
speech, thinking, social skills,<br />
common sense values and<br />
basic energy levels. Another<br />
symptom is the avoidance of<br />
bright lights or loud sounds.<br />
The progression or<br />
development of neurological<br />
symptoms will be masked by<br />
sleep; do not allow a person,<br />
who may have suffered a<br />
concussion, to lie down and<br />
fall asleep.<br />
Most concussions do not<br />
have any anatomical stamp, but they will have functional<br />
symptoms that are more noticeable. Often advanced<br />
imaging is not necessary since the majority of<br />
concussions have no changes as noted on an X-ray, CAT<br />
scan or MRI.<br />
Dr. Joseph Maroon, team neurosurgeon for the<br />
Pittsburgh Steelers, has invented the gold standard for<br />
concussions.<br />
The ImPACT test is a series of computer based<br />
evaluations that are geared towards detecting the many<br />
possible functional losses that result from a concussion.<br />
This is the most common test applied to over 50 percent<br />
of all U.S. high school athletes, prior to beginning any<br />
athletic activity.<br />
Many sports such as amateur boxing, children’s club<br />
sports and even general recreational activities have no<br />
pretesting concussion requirements, and this puts<br />
participants at a higher risk for neurological injury.<br />
The Standardized Concussion Assessment Tool<br />
(currently third edition) tests for coordination/ balance,<br />
mental recall (cognitive) and medical status. The SCAT<br />
is a combination of information as collected by a<br />
certified athletic trainer, trained doctor / medical staff,<br />
coaches, officers, parents or other fellow athletes and<br />
friends.<br />
Typically the cranial nerves are affected by head<br />
trauma. Having someone look up and down and move<br />
their eyes in an X pattern will show either smooth<br />
(normal) or staggered (abnormal) eye movements<br />
(nystagmus).<br />
A new protocol requires that the eyes be held in the<br />
upper corner position for 20 seconds, then return to<br />
center. Often a concussion patient will dissolve and not<br />
be able to hold that position, and it often results in<br />
The<br />
progression or<br />
development of<br />
neurological<br />
symptoms will<br />
be masked by<br />
sleep; do not<br />
allow a person,<br />
who may have<br />
suffered a<br />
concussion, to<br />
lie down and<br />
fall asleep.<br />
nystagmus and/or an instant<br />
headache or nausea.<br />
Past treatment involved<br />
primarily rest and avoidance of<br />
bright lights, loud sounds, and<br />
staying clear of physical and<br />
mental stress. This decrease in<br />
all forms of stimulation is<br />
necessary to allow the<br />
restoration of the microglia<br />
cells that are normally<br />
dormant, but become active<br />
following trauma. Continual<br />
stimulation to the microglia<br />
cells results in<br />
immunoexcitotoxicity.<br />
Concussions will result in<br />
altered cerebral blood flow,<br />
altered protein and glucose<br />
metabolism, decrease in<br />
potassium and higher levels of<br />
calcium. The altered blood<br />
supply to the brain is best<br />
treated with manipulation, fish<br />
oil, turmeric (curcumin),<br />
vitamin D3, resveratrol, green<br />
tea, potassium and<br />
magnesium.<br />
Dosage recommendations<br />
for a 150-175 pound, 18-35<br />
year old male for concussion<br />
treatment:<br />
Potassium: 2,500 mg/day<br />
Fish oil: 3,000 IU/day<br />
Turmeric: 500 mg/day<br />
Vitamin D3: 3,000 IU/day<br />
Resveratrol: 300 mg/day<br />
Magnesium: 250 mg/day<br />
Green tea: 300mg/day (3-4 cups/day)<br />
Elevating the person’s dietary protein levels with a<br />
supplement rich in BCAAs helps promote recovery of<br />
the neurological system and boosts the immune system.<br />
Good quality proteins are necessary since the body will<br />
assimilate them more efficiently.<br />
Rehabilitative exercise should begin with low impact<br />
and low intensity programs. Mental stress must be<br />
reintroduced gradually with a consistent re-evaluation of<br />
concussion findings.<br />
Manipulation is advantageous with post-concussion<br />
syndrome, since this helps re-establish normal cerebellar<br />
blood supply and treatment of the likely post-traumatic<br />
spinal cervical issues. Medications are helpful and<br />
consideration of co-treatment is most effective.<br />
Vestibular exercises are effective when dizziness is<br />
associated with any concussion.<br />
Don’t mistake this information for your personal<br />
guideline to make the critical decision for anyone to be<br />
cleared to return to normal activities. The process of<br />
concussion evaluation should be performed by a<br />
qualified physician only. The entire process is very<br />
complex and requires specific training.<br />
It’s very important for everyone to be familiar with<br />
concussion recognition. This can prevent the catastrophic<br />
consequences of returning to play too quickly.<br />
— Dr. David Ryan and<br />
Dr. Gayan Poovendran<br />
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According to<br />
research, beet juice<br />
could help you run<br />
one to two percent<br />
faster in 5Ks to<br />
marathons. That<br />
might not sound<br />
like much, but it’s<br />
actually quite a big<br />
boost.<br />
Eat to<br />
reduce<br />
wrinkles ________<br />
The following youth<br />
loving foods<br />
actually contain<br />
nutrients that<br />
discourage the skin<br />
from forming<br />
wrinkles. First,<br />
blueberries. These<br />
delicious little<br />
berries, which<br />
should be<br />
consumed raw, are<br />
rich sources of<br />
polyphenols, which<br />
reduce<br />
inflammation. Be<br />
sure to eat organic<br />
ones.<br />
Next, chlorella.<br />
Chlorella contains<br />
five times more<br />
chlorophyll than<br />
wheatgrass and is<br />
rich in B vitamins,<br />
beta-carotene, zinc,<br />
copper, calcium,<br />
phosphorous and<br />
potassium, as well<br />
as 19 essential<br />
amino acids.<br />
Astaxanthin, an<br />
antioxidant found<br />
in fish and<br />
crustacea, prevents<br />
UV radiation<br />
damage and boosts<br />
the skin’s moisture,<br />
elasticity and<br />
smoothness while<br />
reducing wrinkles,<br />
fine lines and<br />
brown spots.<br />
41<br />
Surfing head<br />
injuries<br />
Water may be soft until a lot of it<br />
hits you in the head.<br />
An ocean wave can deliver up to thousands of<br />
pounds of pressure as it crests and falls.<br />
Researchers have tracked head injuries among<br />
surfers for decades. And head injuries are an injury<br />
common among these athletes.<br />
In a 56 month study of Hawaiian surfers in Oahu, 34<br />
percent of the injuries involved the head and the spine.<br />
In a study from the UK’s Royal Cornwall Hospital that<br />
tracked 212 surfing injuries, 32 percent involved the<br />
skull or spine.<br />
Some of these injuries are delivered by the surfboard,<br />
as 67 percent of all surfing injuries in a 2002 study were<br />
caused by a board and 55 percent were caused by one’s<br />
own board.<br />
Hitting the ocean bottom can also cause injury. A<br />
2004 study from Australia’s Royal Melbourne Hospital<br />
found that 17 percent of a year’s worth of surfing injuries<br />
related to hitting the bottom.<br />
But the wave itself can have some heavy<br />
consequences. The crest of a wave, when it begins to<br />
fall, is called the “lip.” When the lip collides with the<br />
head or neck, it can cause spinal and concussive<br />
injuries.<br />
Being smashed by the lip of a large wave — along<br />
with the ensuing “hold-down” under the water — can<br />
also cause the eardrum to burst — called a tympanic<br />
membrane rupture.<br />
Another consequence of getting hit by a big wave is<br />
positional vertigo: The inner ear crystals have been<br />
jostled around, creating a problem with balance or<br />
dizziness when the head is tilted in certain positions.<br />
What about surf helmets?<br />
In the 1990s some surf gear companies began<br />
offering lightweight helmets. However, they didn’t catch<br />
on.<br />
In an Australian study, 12 of 646 surfers interviewed<br />
wore a helmet. Most of the surfers complained the<br />
helmet restricted their surfing performance. Helmets<br />
can restrict peripheral visibility and cause neck strain.<br />
— Dr. Case Adams<br />
Beetroot juice<br />
By Ivan Blazquez<br />
The beverage I’m about to describe is beneficial<br />
through its effects on the nitric oxide pathway by<br />
way of its nitrate content.<br />
Typically nitrates have been linked to adverse health<br />
effects, but not when consumed in the form of<br />
vegetables.<br />
A juice that makes exercise easier<br />
Look past the “sports drink” when you’re looking<br />
for a workout beverage.<br />
Researchers from the University of Exeter found<br />
that when people drank this red juice daily they needed<br />
much less oxygen during exercise. This red drink is<br />
beetroot juice.<br />
In this study, participants experienced greater<br />
oxygen economy during exercise along with running<br />
longer at fast speeds before reaching exhaustion.<br />
Researchers from Queen Mary University explain<br />
that our bodies convert nitrates from beet juice into<br />
nitrites and then ultimately to the molecule nitric<br />
oxide.<br />
Nitric oxide is a compound that enhances blood<br />
flow and lowers blood pressure.<br />
Big beet benefits<br />
Beets also contain another healthful substance called<br />
betaine, which gives beets their bright red color.<br />
A team of researchers from the University of<br />
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How to<br />
get more<br />
cinnamon ________<br />
Are you aware that<br />
cinnamon is one of<br />
the healthiest<br />
spices? One of the<br />
things it’s noted for<br />
is helping stabilize<br />
blood sugar level<br />
and staving off<br />
insulin resistance.<br />
Add half a teaspoon<br />
to your protein<br />
drinks.<br />
42<br />
Wisconsin-Madison showed that the red beet pigment<br />
may boost levels of proteins, called phase two enzymes,<br />
which help detoxify potential cancerous substances and<br />
purge them from the body.<br />
In another study from the Research Institute of<br />
<strong>Nutrition</strong>, red beet fiber caused a pronounced<br />
significant increase in activities of antioxidants such as<br />
superoxide dismutase and glutathione peroxidase along<br />
with significantly reducing bad cholesterol while<br />
boosting good cholesterol.<br />
While the juice has benefits, the beetroot itself<br />
contains beet fiber, which has been shown to have<br />
favorable effects on cholesterol and digestion.<br />
Beet belly bloat<br />
Interestingly, beets have been shown to be a very<br />
promising fat burning food as well. A study from the<br />
University of Illinois found that betaine improved<br />
adipose tissue function while also having a beneficial<br />
effect on liver function.<br />
Perhaps even more revealing is the connection<br />
between betaine and L-carnitine. L-carnitine is a<br />
essential amino acid, which plays a significant role in<br />
fatty acid transport into muscles to be used for energy.<br />
Researchers from the University of Leipzig in a<br />
review mentioned how L-carnitine is a betaine<br />
derivative.<br />
Thus, when betaine consumption is increased, L-<br />
carnitine concentration will go up, thereby increasing<br />
one's fat burning capacity. In fact, some L-carnitine<br />
supplements are made through yeast fermentation of<br />
beet sugar.<br />
Half a beet a day will<br />
build muscle right away<br />
Nitric oxide dietary supplements have become very<br />
popular within the sport and bodybuilding community.<br />
However, as aforementioned, beets are a natural way to<br />
boost nitric oxide levels.<br />
In fact, researchers from the University of Connecticut<br />
revealed betaine to significantly increase one’s strength<br />
and power performance during resistance training.<br />
Furthermore, another study from The College of<br />
New Jersey showed that betaine consumption led to<br />
improved muscle endurance during the squat and<br />
increased the quality of repetitions performed.<br />
Putting it all together<br />
Beets in any form, whole or juice, offer incredible<br />
health and fitness benefits.<br />
In fact researchers from the University of Florida<br />
conducted an extensive review on beets and found they<br />
lower blood pressure along with reducing the oxygen<br />
cost of exercise.<br />
They attributed these benefits to the nitrate content<br />
in beets, which naturally elevates nitric oxide levels and<br />
the resultant vasodilatory effects on blood vessels,<br />
thereby improving blood flow kinetics.<br />
And these blood flow benefits are not just limited to<br />
muscle. Researchers from Wake Forest University<br />
revealed dietary nitrates to be useful in improving brain<br />
perfusion, showing they have brain health and function<br />
benefits.<br />
So next time you have beet juice, this makes for a<br />
special occasion for a toast to better health and<br />
performance. Z<br />
How much<br />
protein do I<br />
need?<br />
By Dr. David Ryan<br />
With all the hype surrounding nutritional<br />
supplements today, it is difficult to determine<br />
the correct products to buy. Protein is a very<br />
necessary nutrient that must be added into your<br />
trainee’s diet. Walking into a health food store or gym to<br />
buy protein can just be too intimidating, and your client<br />
is at the hands of the wannabe professional, who usually<br />
has little or no training nor the education necessary to<br />
make the suggestion towards your dietary needs.<br />
How much protein do the experts<br />
say people need?<br />
Research (University of Washington) shows that<br />
diets rich in protein allow for better weight<br />
management, a healthier neurological system and better<br />
overall hormonal systems. The American College of<br />
Sports Medicine (ACSM), the American Dietetic<br />
Association (ADA) and the Dietitians of Canada (DC)<br />
all suggest that people who exercise should use the<br />
following formula: One gram of protein per one pound<br />
of body weight per day.<br />
ACSM, ADA and the DC recommend that:<br />
> Protein recommendations for endurance athletes are<br />
1.2 to 1.4 g/kg body weight per day, whereas those for<br />
resistance- and strength-trained athletes may be as high<br />
as 1.6 to 1.7 g/kg body weight per day.<br />
> The recommended protein intake cannot generally be<br />
met through diet alone, without the use of protein or<br />
amino acid supplements, if energy intake is adequate to<br />
maintain body weight.<br />
Simply put, that means if someone weighs 100<br />
pounds, then he or she should be taking in 100 g of<br />
protein per day. The only exception is if a client is over<br />
age 40 and not trying to gain weight. Then<br />
approximately 60-75 percent of their body weight in<br />
pounds to grams of protein should be the calculation.<br />
Protein types<br />
Today’s choices for protein are located at the grocery<br />
store and the nutrition shelf. Protein supplements come<br />
in a wide variety, and learning which ones to use and<br />
how to use them is often the trick to staying healthy.<br />
Dairy and many other proteins contain two forms: whey<br />
and casein. Whey is the strongest form of protein<br />
known to man.<br />
Whey protein is derived from milk, soy, egg, etc.<br />
Whey is then broken into two forms known as<br />
concentrate and isolate. There are two terms that are<br />
common with whey protein supplements: concentrated<br />
and isolated, with isolated being the better absorbed.<br />
Some forms of protein isolate are actually absorbed<br />
at a level of 110 percent as compared to egg white<br />
protein. Isolated whey protein dissolves quickly in<br />
liquid and usually is absorbed in the body through the<br />
stomach and duodenum in less than 30 minutes. This<br />
fast digestion gives this type of protein the best<br />
advantage for breakfast, pre-workout and post-workout<br />
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Acai,<br />
powerful<br />
antiinflammatory<br />
________<br />
The superfood fruit<br />
with a multitude of<br />
health benefits is<br />
actually a palm fruit<br />
with a single seed<br />
which grows in the<br />
flood plain areas of<br />
the Amazon river.<br />
Acai is a longevity<br />
superfood due first<br />
to its antioxidant<br />
power. Acai juice,<br />
fruit, pulp and<br />
powder have the<br />
ability to minimize<br />
oxidative stress that<br />
takes place in the<br />
aging process.<br />
Many who age find<br />
themselves<br />
vulnerable to<br />
diabetes and heart<br />
disease. Acai has<br />
been shown to<br />
reduce the risk<br />
factors for these<br />
two diseases.<br />
Acai also reduces<br />
the bad cholesterol,<br />
and its juice has<br />
been shown to<br />
protect coronary<br />
arteries from<br />
hardening.<br />
Research has also<br />
found that acai<br />
juice protects<br />
against the<br />
development of<br />
atherosclerosis by<br />
inhibiting proinflammatory<br />
compounds called<br />
cytokines which<br />
encourage arterial<br />
thickening as well<br />
as the beginning<br />
stages of heart<br />
disease.<br />
Add acai to juices,<br />
smoothies, nut<br />
milks, salads, yogurt<br />
and raw desserts.<br />
When shopping for<br />
acai, look for an<br />
organic, freezedried,<br />
non-GMO<br />
product.<br />
43<br />
When you work out, your muscles are primed to respond to protein, and you have<br />
a window of opportunity to promote muscle growth. Without an adequate amount of<br />
protein your muscles won’t heal as quickly and this could lead to overtraining or injury.<br />
Consuming half your dose of protein 30 minutes before the workout and the other half 30<br />
minutes after is a good option.<br />
Stability<br />
ball pull<br />
Get into pushup<br />
position with<br />
your toes on a<br />
stabilty ball<br />
straight behind<br />
you. With your<br />
abs tight, pull<br />
the ball in<br />
toward your<br />
chest and then<br />
roll it back out.<br />
Use your abs to<br />
control the<br />
motion. Do 10<br />
reps. Make it<br />
harder by doing<br />
a pushup<br />
between each<br />
pull or rolling<br />
the ball with one<br />
leg at a time.<br />
supple-mentation. Advantages of using whey protein:<br />
> Helps boost immune system.<br />
> Whey will absorb 80-90 percent, isolate will absorb<br />
about 90-99 percent, and mixes can offer 100 percent.<br />
> Enhances muscle recovery after workouts and helps<br />
prevent muscle breakdown<br />
> Best source of amino acids next to cooked eggs<br />
> Absorbs very quickly in the body<br />
> Inexpensive to produce<br />
> Easy to flavor<br />
> Has a long shelf life<br />
> Can be prepared several ways and mixes easily with water<br />
Casein protein is not as commonly used since it<br />
breaks down slowly and is not a soluble influence when<br />
compared to whey protein. Egg protein has an<br />
advantage over other proteins since it has more<br />
branched chain amino acids than other sources of<br />
protein.<br />
Why you should recommend<br />
your clients eat real food<br />
With all this talk about supplements, you would<br />
think eating real food is a bad idea. That isn’t true and<br />
it is better to eat your protein as real food. It digests<br />
slower and contains fiber and trace vitamins and<br />
minerals. The best coaches and nutritional experts in<br />
the world will tell you to take most of your meals as<br />
real food, and only supplement to obtain higher protein<br />
intake with lower carbohydrates and fats. The fiber in<br />
real food requires calories to digest.<br />
Biological value (BV)<br />
Let’s look at the biological value of various proteins.<br />
This topic relates to how well that protein will digest in<br />
the human body. Whey protein actually digests better<br />
than whole egg protein, and is given a special<br />
percentage since it absorbs so quickly. The more isolated<br />
it is, the faster it digests.<br />
Whey: 110, cow’s milk: 91, whole egg: 100, fish: 83,<br />
egg white: 88, chicken: 79, casein: 80, rice: 59, soy: 74,<br />
wheat: 54, beef: 80, beans: 49, wheat gluten: 54.<br />
The packaging that the<br />
protein comes in will say if it<br />
is an egg, milk or soy<br />
supplement. Dairy based<br />
protein is the most common<br />
form used today, but consider<br />
that 80 percent of all African<br />
Americans are likely lactose<br />
intolerant. In many cases,<br />
individuals who may have<br />
allergies note little to no<br />
reaction with a protein isolate.<br />
Some manufacturers will<br />
blend various protein sources<br />
to optimize the benefits of<br />
each and to minimize their<br />
downside.<br />
The first step is to look<br />
at the label. Check the type<br />
of protein and then consider<br />
the serving size (usually in<br />
grams) versus the protein<br />
content in that particular<br />
serving. For example, if the<br />
serving size is 50 g and the<br />
protein content is 25 g, you are only getting 50 percent<br />
protein for your money. The rest is likely filler and<br />
unlikely worth the money.<br />
Look for proteins that are over 80 percent protein.<br />
Some extremely high protein contents are available;<br />
however, they usually do not taste very good. Flavor is<br />
very important for compliance with protein usage. A<br />
well-balanced protein is what the body will absorb the<br />
best. Tell your trainees to bring in what they buy to<br />
show you.<br />
If you are not sure about the taste of a particular<br />
protein or how well it will mix up with liquid, ask for a<br />
sample. Most reputable protein manufacturers will mail<br />
out samples for free. It’s very important to have a<br />
product that you feel confident in recommending and<br />
that tastes good. If it does not mix well, then your<br />
trainee will not use it. If it leaves a chalky residue or is<br />
too difficult to use, then it will not fulfill a person’s<br />
needs for protein supplementation.<br />
Only a few bulk protein manufacturers supply<br />
several protein suppliers. In other words, many of the<br />
proteins that are available are manufactured at a few<br />
locations and the protein suppliers simply add<br />
marketing, hype and a little bit of flavoring to make it<br />
seem like their product is unique.<br />
Final thoughts on protein recommendation<br />
When anyone eats protein, the body should digest it.<br />
If they notice that the protein is causing constipation or<br />
diarrhea, then change proteins. It’s a pretty good idea to<br />
have several proteins on hand and rotate them from week<br />
to week. Some professionals believe that you can actually<br />
build up resistance to any particular protein. Rotating<br />
protein will actually enhance the physique and maintain<br />
maximum absorption, which is the ultimate goal.<br />
When you have someone who is just starting out in<br />
fitness, keep their protein meals smaller and encourage<br />
them to eat several meals to provide for adequate<br />
absorption. Many clients will not be able to absorb more<br />
than 20 grams of protein at a time. It isn’t unusual to<br />
suggest that some folks eat 10 mini-meals a day. Z<br />
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Green tea<br />
for breast<br />
cancer ________<br />
Green tea is the<br />
most common tea<br />
imbibed in China<br />
and Japan, where<br />
the incidences of<br />
breast cancer are<br />
lowest. All teas<br />
contain<br />
antioxidants, but<br />
green tea boasts<br />
the highest<br />
amount.<br />
In addition, green<br />
tea is the least<br />
processed of all<br />
teas. So why is<br />
green tea an<br />
effective breast<br />
cancer<br />
preventative? Major<br />
studies have given<br />
us evidence that<br />
the main<br />
polyphenol found<br />
in green tea, EGCG<br />
(epigallocatechin<br />
gallate), can inhibit<br />
tumor invasion and<br />
angiogenesis.<br />
Angiogenesis is a<br />
key factor in the<br />
growth of<br />
cancerous tumors.<br />
Drinking cups of<br />
green tea<br />
throughout the day<br />
is a simple and<br />
relaxing way to help<br />
prevent breast<br />
cancer.<br />
44<br />
Using baking<br />
soda to improve<br />
anaerobic<br />
performance<br />
By Dr. Jason Miller<br />
High intensity (nearmaximal<br />
to maximal<br />
bouts, 15-90 seconds<br />
long) exercise and<br />
sport, unlike<br />
submaximal or<br />
endurance sport,<br />
heavily utilize the<br />
intermediate energy<br />
system, fast<br />
glycolysis.<br />
As a result, when<br />
the intensity of the exercise bout is high, lactic acid will<br />
be produced at the end of the glycolytic path — and<br />
thus, lactic acid accumulation leads to muscle<br />
contraction being compromised.<br />
As part of dealing with high acid levels (lactic acid<br />
and hydrogen ions), the body has a built-in buffering<br />
system that essentially converts the acid produced in fast<br />
glycolysis to carbon dioxide. This buffering system<br />
works through bicarbonate and carbonic acid.<br />
Outside the body another source of bicarbonate is<br />
sodium carbonate, otherwise known as baking soda. It<br />
stands to reason then that if more bicarbonate can be<br />
placed in the body, the buffering effects of acid produced<br />
from high intensity work could be increased and<br />
therefore the onset of the lactate threshold delayed.<br />
What this means acutely for anaerobic exercise is an<br />
individual/athlete could work harder during a high<br />
intensity bout and then also recover faster to again<br />
perform another high intensity bout without much dropoff.<br />
Obviously the implications for sport and training are<br />
enormous.<br />
There has been a fair amount of research on ingesting<br />
baking soda and the effects on performance. Central to<br />
the research is the side effects of consuming baking soda.<br />
Too much and there will certainly be unpleasant trips to<br />
the bathroom.<br />
What the research has produced is a dosage that<br />
provides a 10-30 percent increase in anaerobic<br />
performance without incurring the GI distress that can<br />
come with ingesting baking soda. The optimal dosage<br />
appears to be 0.3 grams per kilogram of body mass<br />
ingested 1-2 hours before a training bout.<br />
Recommendations are that one liter of water be used<br />
when ingesting the 0.3 grams per kilogram of body<br />
weight in order to improve absorption and decrease GI<br />
problems. As the bicarbonate won’t linger in the body, the<br />
bolus of baking soda would have to be done for almost<br />
every bout in which performance gains are desired.<br />
So if you have a client or you yourself want a safe,<br />
cheap and effective way to increase anaerobic<br />
performance, give baking soda a try.<br />
Just be very careful that the dosage is within the 0.3<br />
gram per kilogram of body mass range, or the benefits<br />
will not outweigh the GI distress that follows. Z<br />
Beware<br />
of metabolic<br />
disruptors<br />
They can cause illness or prevent healing, and can<br />
lead to unexplained weight gain, health complaints<br />
and disease.<br />
BY DAMIAN D. DUBÉ<br />
There are many different theories spewed by the<br />
health community as to the best way to eat in<br />
order to lose weight, improve performance and<br />
maintain optimal health. Diets such as Paleo, Atkins,<br />
South Beach, vegetarian, high protein, low carb, low fat<br />
or high fat are constantly being debated.<br />
Though eating healthy is extremely important,<br />
sometimes eating vegetables, quality proteins and<br />
healthy fats just isn’t enough. There are other factors<br />
being overlooked that may interfere with metabolism:<br />
metabolic disruptors. Metabolic disruptors either cause<br />
illness or prevent healing. They can lead to unexplained<br />
weight gain, health complaints or disease.<br />
The problem is not only identifying these disruptors,<br />
but eliminating them. They’re not only hidden in food<br />
and cosmetics, but are in the environment.<br />
Stress<br />
Stress occurs in several forms: mental and emotional,<br />
and physical. It comes from work, finances,<br />
relationships, overtraining and consuming foods your<br />
body may be sensitive to. It causes an unkind metabolic<br />
response, which if left unmanaged, can lead to metabolic<br />
damage and disease.<br />
Poor eating habits<br />
Poor eating habits consist of not only poor food<br />
choices, but also eating on the go or arguing while<br />
eating. The latter causes stimulation of the sympathetic<br />
nervous system and leads to poor digestion.<br />
Bad food choices create another huge stress on the<br />
body. Unless you’re consuming USDA organic fruits,<br />
vegetables, nuts and seeds, grass fed or free range meats,<br />
and wild caught fish, you’re likely filling your body with<br />
toxic chemicals or chemical-like substances that will<br />
wreak havoc on your metabolism.<br />
Between the GMOs (genetically modified organisms),<br />
food processing, flavor enhancers and other food additives,<br />
it’s no wonder why so many Americans suffer from chronic<br />
allergies, joint pains, hormone imbalances, skin issues,<br />
sleep disturbances, poor concentration and depression.<br />
If you must eat from a package, check the label. Food<br />
companies are adding thousands of chemical ingredients and<br />
other metabolic disruptors to their products, while disguising<br />
them as something else. Things to look out for are:<br />
> MSG (monosodium glutamate) is an excitotoxin,<br />
which causes nerve damage. It’s designed to overstimulate<br />
the taste buds to keep the consumer coming<br />
back for more. Food companies have for the most part<br />
done away with listing MSG as an ingredient.<br />
You’ll more likely see it listed as yeast extract,<br />
autolyzed or hydrolyzed vegetable protein, or caramel<br />
color, to name a few. MSG is linked to headaches,<br />
reproductive disorders, obesity, hyperactivity, asthma,<br />
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Bee pollen,<br />
nature’s<br />
complete<br />
food ________<br />
Pollen is the male<br />
seed of flowers.<br />
And bee pollen is<br />
considered an<br />
energy and<br />
nutritive tonic in<br />
Chinese medicine.<br />
Cultures the world<br />
over use it in a<br />
surprising number<br />
of applications.<br />
It has been used for<br />
increasing<br />
longevity, aiding in<br />
recovery from<br />
chronic illness,<br />
reducing cravings<br />
and addictions,<br />
preventing cold and<br />
flu, improving<br />
energy levels and<br />
fighting allergies.<br />
Bee pollen is rich in<br />
amino acids,<br />
proteins, vitamins,<br />
folic acid and an<br />
array of B vitamins.<br />
You can sprinkle<br />
bee pollen in soups<br />
and salads, in juices<br />
and smoothies,<br />
even sneak it into<br />
baked goodies.<br />
45<br />
damage to the hypothalamus, Parkinson’s and<br />
Alzheimer’s.<br />
> White flour and refined grains are linked to obesity,<br />
heart disease, cancer and hormonal and behavioral<br />
disorders.<br />
> Sodium nitrate is a form of salt preservative that is<br />
added to most packaged meat products. When mixed<br />
with saliva and digestive enzymes, sodium nitrate creates<br />
nitrosamines, which are cancer causing compounds.<br />
Nitrosamines given to lab rats cause cancer, yet the FDA<br />
allows them in our food.<br />
> Chemical or artificial sweeteners like aspartame,<br />
sucralose and sorbitol, designed by the pharmaceutical<br />
and biotech companies, were marketed for years as<br />
healthy alternatives to sugar. Because they’re calorie free,<br />
they’re also made out to be good “diet food” ingredients.<br />
However, they’re one of the biggest metabolic<br />
disrupting agents around. Not only do they interfere<br />
with the body’s metabolism, but they’re also linked to<br />
cancer, memory loss, headaches and sleep disorders.<br />
> Cow’s milk, though not necessarily hidden in<br />
packaged foods, is not all that it’s made out to be.<br />
Contrary to what the lobbyists may tell you, milk doesn’t<br />
do the body good.<br />
In fact, it causes a great deal of inflammation when<br />
ingested, causing the immune system to over-react. It’s highly<br />
linked to asthma, constipation and hormonal disorders.<br />
Two huge myths are that cow’s milk is a good antacid<br />
and good for the bones. In actuality, milk lowers the<br />
body’s pH levels, causing an overly acidic environment.<br />
The body then, as a defense, strips alkalizing<br />
minerals like calcium, magnesium and phosphorous<br />
from its tissues, leading to deficiencies and ultimately<br />
osteoporosis and other bone degenerative diseases.<br />
Most people know that when ingesting something<br />
toxic, it’s going to cause health problems, but we also<br />
must realize that toxins are absorbed through the skin<br />
and mucous membranes as well.<br />
> Fluoride for decades has been pumped into every<br />
home as a must for cavity prevention, which is another<br />
hoax created by Big Pharma. Fluoride is extremely toxic<br />
and is highly linked to thyroid disease, yet it’s not only in<br />
most toothpaste, but our drinking water as well.<br />
> Aluminum found in most antiperspirant deodorants is<br />
not only linked to neurological disorders like Alzheimer’s,<br />
Parkinson’s and Autism, but thyroid disease as well.<br />
> “Fragrance” is a key word to look out for. There are<br />
on average 14 secret chemicals found in most fragrance<br />
products that are not disclosed on the label. According<br />
to U.S. law, “fragrance” means a combination of<br />
chemicals that gives perfume its scent. Some of those<br />
chemicals are:<br />
> Parabens – synthetic preservatives that interfere<br />
with hormone production.<br />
> Phthalates – synthetic preservatives linked to<br />
reproductive issues like birth defects and decreased<br />
sperm count, as well as kidney and liver damage and<br />
cancer.<br />
> Musks – synthetic chemicals known to disrupt<br />
hormones, while accumulating bodyfat.<br />
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Stress occurs in three<br />
forms: mental, emotional<br />
and physical. It comes<br />
from the workplace,<br />
finances, relationships,<br />
traffic jams, overtraining<br />
and the standard<br />
American diet (“SAD”) —<br />
which, for many, includes<br />
foods that the body is<br />
unable to adapt to.<br />
Stress causes an unkind<br />
metabolic response,<br />
which if left unmanaged,<br />
can lead to metabolic<br />
damage and disease.
Wow, it’s 50<br />
percent! ________<br />
Yes, that’s the odds<br />
of having a preterm<br />
baby if a pregnant<br />
woman has a poor<br />
diet prior to<br />
conceiving, say<br />
University of<br />
Adelaide<br />
researchers. This<br />
means don’t wait<br />
until you’re<br />
pregnant to start<br />
eating well.<br />
The Journal of<br />
<strong>Nutrition</strong> reports<br />
that women who<br />
regularly consumed<br />
plenty of protein<br />
and fruit before<br />
conceiving were<br />
less likely to have a<br />
preterm baby.<br />
However, women<br />
who routinely ate a<br />
lot of high fat and<br />
sugary foods were<br />
nearly 50 percent<br />
more likely to go<br />
into preterm labor.<br />
“Preterm birth is a<br />
leading cause of<br />
infant disease and<br />
death,” says Dr.<br />
Jessica Grieger, lead<br />
author.<br />
Protein should be<br />
from healthful<br />
sources like fish,<br />
poultry and lean<br />
whole meat, not<br />
fast-food or deli<br />
meats.<br />
Dr. Grieger points<br />
out that the<br />
unhealthy foods<br />
that the study<br />
participants ate,<br />
who had preterm<br />
births, included<br />
biscuits, takeout<br />
and potato chips.<br />
46<br />
> Shampoos and conditioners also contain a number of<br />
toxic chemicals that disrupt the metabolism.<br />
> Sodium lauryl sulfate and sodium laureth sulfate are<br />
both derived from coconut oil; however, they both go<br />
through an ethoxylation process, which results in a<br />
byproduct, dioxane, which is highly carcinogenic. Avoid<br />
the sulfate versions and stick to the glucoside versions.<br />
> D&C Red 33 is derived from coal tar and is highly<br />
linked to ADD, ADHD, asthma and cancer.<br />
> Cocamidopropyl betaine is not only an environmental<br />
toxin but is toxic to the immune system.<br />
> Methylisothiazolinone is a preservative known to be<br />
neurotoxic and linked to allergies.<br />
> Tetrasodium EDTA is a chelating agent used to<br />
decrease the reactivity of metal ions present in the<br />
product. It’s not only toxic, but also enhances the<br />
absorption of all other chemicals.<br />
> Cotton tampons, if not made from USDA organic<br />
cotton, are also metabolic disruptors. Cotton is one of<br />
the most genetically modified crops grown in the U.S.,<br />
containing one of the highest levels of pesticides. Those<br />
chemicals are absorbed through the mucous membranes,<br />
and affect the body similarly to if they were eaten.<br />
EMFs (electromagnetic frequencies) come from power<br />
transformers and lines, household appliances and<br />
lighting, cell phones, Wi-Fi and Bluetooth headsets, to<br />
name just a few. EMFs have been highly linked to the<br />
following issues.<br />
The GMO games continue, with legislation in<br />
Virginia on the table which will require foods<br />
containing GMOs to be labeled by July 1, 2016.<br />
The bill has been passed by both the House and the<br />
Senate. It awaits amendments by the Senate, and then<br />
will be off to the governor to be signed into law.<br />
Virginia is not the only place where GMO gains are<br />
being made. Recently Chipotle Mexican Grill made the<br />
decision to go GMO-free in their full food line by the<br />
end of 2014.<br />
Chipotle is going to feature locally farmed organic<br />
produce instead of the standard GMO fare that its<br />
> Increased stress response<br />
> Decreased short term memory, headaches and altered<br />
sleep<br />
> Gut permeability<br />
> RNA and DNA disruption leading to increased risk of<br />
tumors<br />
> Hypothalamic damage<br />
> Increased RBCs, WBCs, platelets, hemoglobin and HC<br />
> Leptin resistance<br />
> Hormone disruption, including sex hormones,<br />
vitamin D, melatonin and IGF levels<br />
> Autoimmune disease<br />
Unfortunately, it’s not feasible to eliminate all forms of<br />
metabolic disruptors. However, here are some tips.<br />
> Eat USDA organic food.<br />
> Avoid processed/refined food.<br />
> Turn off lights during the day and rely on natural<br />
sunlight.<br />
> Do not sleep near your cell phone.<br />
> Turn off Wi-Fi when not in use and use a wired<br />
headset rather than Bluetooth or holding the cell<br />
phone to your ear.<br />
> Use “natural” or “organic” personal care products and<br />
cosmetics.<br />
> Use “natural” household cleaners, dish and laundry<br />
detergents.<br />
> Use filters on the kitchen sink and showers. Z<br />
The GMO<br />
games<br />
goon<br />
By Thomas Hammer<br />
competitors put in their food. Chipotle is showing it’s<br />
serious about fresh and natural ingredients for its<br />
customers.<br />
The Oregon Cherry Growers has come out with<br />
certified GMO-free maraschino cherries, independently<br />
verified by the Non-GMO Project. The Non-GMO<br />
Project is the only third-party verification and labeling<br />
organization in North America.<br />
Having the Oregon Cherry Growers onboard the<br />
GMO-free side is a big deal, as it is one of the largest<br />
sweet cherry processors in the world.<br />
Hawaii was noted in the media recently as being<br />
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Raisins and<br />
dried<br />
mangos ________<br />
One problem with<br />
refined sugars is<br />
that they are a bad<br />
influence on oral<br />
health. Too much<br />
sugar causes<br />
cavities, right? Well,<br />
raisins, another<br />
satisfyingly sweet<br />
dried fruit, actually<br />
have antimicrobial<br />
phytochemicals<br />
that suppress oral<br />
pathogens<br />
associated with<br />
cavities and<br />
periodontal disease.<br />
Dried mangos are<br />
one of the sweetest<br />
treats around and<br />
they are loaded<br />
with antioxidants,<br />
including vitamin A<br />
and vitamin C. Keep<br />
some organic dried<br />
mangos on hand<br />
for when you are<br />
craving a sweet<br />
treat.<br />
47<br />
ground zero for both the GMO engineering laboratory<br />
and a growing ground-swell against GMOs. It turns out<br />
that all of the major GMO producers have a footprint in<br />
Hawaii, constantly working on new varieties and trying<br />
to genetically engineer an ever-growing portfolio of<br />
GMO seeds.<br />
However, last year a law was enacted to create a buffer<br />
zone around GMO crops. In one county signatures are<br />
being collected to temporarily ban GMO crops.<br />
The blowback against GMOs has flushed several of<br />
the main players out into the open, as they sued the<br />
county in an attempt to shut down the law. The main<br />
crop being worked on is corn, which makes up<br />
approximately 95 percent of the research effort.<br />
In British Columbia, the Okanagan Specialty Fruits<br />
company has come out with a fruit that is really special –<br />
an apple that won’t turn brown. Cut most apples and they<br />
soon start to brown on the inside. Not this genetically<br />
modified version – it stays the same all the time.<br />
This new version of the apple was created when the<br />
company doubled up on some of the genes in it,<br />
inserting extra copies of specific genes to shut down the<br />
browning effect.<br />
Overseas, China is continuing to refuse to take GMO<br />
corn from the U.S., incurring a $3 billion loss for the<br />
U.S. agricultural industry.<br />
From November 2013 until now, China has turned<br />
away close to 1.5 million metric tons of corn from the<br />
U.S. This is really hitting Archer Daniels Midland, Cargill<br />
and other GMO producers right where it may get their<br />
attention, in the pocketbook.<br />
In fact China’s rejections were a major factor in<br />
Cargill’s 28 percent drop in earnings in the most recent<br />
quarter. Unfortunately China seems to be wiser on the<br />
GMO corn issue than the United States, as GMO<br />
producers plan to roll out yet another deviant variant,<br />
Agrisure Duracade, which is currently being planted for<br />
the first time right now. Z<br />
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Another<br />
reason to<br />
eat Brussels<br />
sprouts ________<br />
Broccoli, cabbage,<br />
kale, watercress,<br />
mustard greens,<br />
cabbage, bok choy<br />
and Brussels<br />
sprouts are all<br />
members of the<br />
cancer preventative<br />
Brassica family.<br />
Studies show these<br />
vegetables to be<br />
especially helpful in<br />
preventing cancers<br />
of the bladder, lung,<br />
gastrointestinal<br />
tract, prostate and<br />
breast.<br />
Glucosinolates are<br />
the compounds<br />
that make these<br />
vegetables so<br />
special. When the<br />
superfood is<br />
chewed, these<br />
substances are<br />
broken down by<br />
enzymes called<br />
myrosinases to<br />
form new<br />
compounds called<br />
isothiocyanates<br />
which detoxify<br />
cancer-causing<br />
substances in the<br />
body.<br />
Brussels sprouts<br />
also aid in the<br />
detoxification of<br />
HCAs (heterocyclic<br />
amines) –<br />
compounds formed<br />
when red meat is<br />
cooked – especially<br />
fried or burned –<br />
that increase the<br />
risk of colon cancer.<br />
Brussels sprouts<br />
contain the most<br />
folate of all the<br />
cruciferous<br />
vegetables and are<br />
therefore beneficial<br />
for pregnant<br />
women.<br />
America’s<br />
big fat fight<br />
The trainee’s guide to healthy and lean<br />
Heart disease<br />
How not to be its next victim<br />
By Dr. David Ryan<br />
One in 400 women will develop breast cancer, but<br />
one in three will die from heart disease. That’s<br />
one female dying every minute from the effects of<br />
heart disease. Such tragic outcomes occur since women<br />
often have different symptoms compared to men.<br />
Women who are experiencing a heart attack have<br />
common symptoms of dyspnea (shortness of breath),<br />
nausea/vomiting and back or jaw pain.<br />
Heart disease is so deadly that more women<br />
will die from it directly than from all forms of<br />
cancer.<br />
There are many causes of heart disease:<br />
congenital, lack of exercise, poor dietary<br />
choices, inappropriate use of hormonal<br />
birth control and other stressful factors<br />
leading to atherosclerosis (plaque buildup<br />
in the arteries).<br />
Another issue is that some doctors<br />
today still don’t take the possibility of severe heart<br />
disease in a woman as seriously as they do in male<br />
patients.<br />
A woman must also realize that just because the<br />
mirror reflects back an image that looks great, doesn’t<br />
mean that inside, the coronary arteries are clean. Sixtyseven<br />
percent of all women who die from coronary<br />
heart disease have no previous symptoms.<br />
Clogged arteries can also cause a TIA (transient<br />
ischemic attack or mini-stroke) or stroke, in that a<br />
fragment of plaque breaks off and travels to the brain,<br />
blocking off oxygen to a specific part. If the clot occurs<br />
in the heart, of course, it’s a heart attack or myocardial<br />
infarction.<br />
Learn the word “FAST”<br />
for spotting a stroke:<br />
Any of these symptoms alone or together need<br />
to be immediately brought to professional<br />
attention. Quick professional intervention is<br />
the key to minimizing new and more critical<br />
symptoms.<br />
A combination of medications, diet<br />
control, exercise and other therapies is<br />
48<br />
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________<br />
Barley grass<br />
Another great<br />
detoxifier that, like<br />
wheat grass, is<br />
loaded with<br />
vitamins and<br />
minerals, plus<br />
chlorophyll. Very<br />
rich in calcium and<br />
vitamin C. Consume<br />
promptly after<br />
juicing.<br />
49<br />
necessary to reverse the<br />
neurological deficits.<br />
In terms of nutrition, simple<br />
steps include eating more<br />
vegetables, fruits and reducing<br />
red meat consumption, but<br />
maintaining higher protein<br />
intake. This can be done by<br />
using lean protein sources,<br />
eating more fiber, eating les<br />
sugar, choosing more omega-3<br />
sources and avoiding omega-6.<br />
Another healthy option is to<br />
add coconut or flax seed oil<br />
(medium chain triglycerides) to<br />
your foods.<br />
Buying fewer canned or<br />
boxed foods and learning to<br />
dedicate more time to<br />
preparing healthier foods can<br />
be the greatest single positive<br />
step at preventing female heart<br />
disease.<br />
If you’re sedentary, know<br />
that a brisk 20 minute daily<br />
walk can reduce the risk of<br />
heart disease by 75 percent.<br />
A necessary point about<br />
the extreme overuse of anticholesterol<br />
medications<br />
(statins): The proper protocol<br />
for physicians is to attempt<br />
serious trials of diet and<br />
exercise and note cholesterol<br />
blood levels prior to dispensing<br />
a prescription for statins.<br />
However, this approach is<br />
doomed for failure since<br />
medical schools do not teach<br />
nutrition or exercise as part of<br />
their curriculum.<br />
Anti-cholesterol medications<br />
are designed to keep LDL levels<br />
low and HDL levels high. Diet,<br />
exercise, proper rest, hormonal<br />
reassessment, smoking<br />
cessation, weight loss, stress<br />
control and other simple factors<br />
can help reduce any woman’s<br />
risk of developing heart disease.<br />
Many anti-cholesterol<br />
medications have been linked<br />
to serious side effects. In<br />
clinical trials, Crestor has been<br />
clearly shown to have fewer<br />
musculoskeletal side effects<br />
than other drugs.<br />
Statins do nothing to<br />
control your dietary intake of<br />
cholesterol. Using fish oil,<br />
vitamin D3, half a cup of<br />
oatmeal and non-flush niacin<br />
are often more effective at<br />
reducing dietary cholesterol.<br />
Never take drugs or<br />
supplements to make up for<br />
poor dietary choices. Z<br />
Diabetes<br />
Why it’s our greatest epidemic<br />
Stability ball crunch: Sit on exercise<br />
ball. Walk forward on ball and lie<br />
back on ball with shoulders and<br />
head hanging off and knees and hips<br />
bent. Gently hyperextend your back<br />
on the contour of the ball. Place<br />
your hands behind your head. Flex<br />
your waist and raise upper torso.<br />
Return to original position and<br />
repeat.<br />
Certain individuals may need to keep<br />
their neck in neutral position with<br />
space between their chin and<br />
sternum. Some individuals may<br />
experience low back discomfort if<br />
hips are not bent so they must use<br />
smaller ball size or lower their hip<br />
position on ball.<br />
By Dr. Jason Miller<br />
Probably one of the most frustrating things I see in the world of health and<br />
fitness is headlines in the media such as: “Exercise is healthy,” or, “If you<br />
don’t eat a lot you will lose weight.”<br />
Aren’t we past the obvious when it comes to taking care of our bodies?<br />
While those headlines are frustrating, I think the answer to my question is<br />
apparently no. Unfortunately while everyone searches for the easy way out using<br />
a pharmaceutical aid, there’s a cure for most of the things that ails us physically,<br />
and it’s called exercise.<br />
Probably one of the greatest epidemics in the past 10-20 years has been<br />
obesity which in turn has spawned a very nasty disease: type II diabetes.<br />
There’s a reason that type II diabetes is only a recent problem, and it all has to<br />
do with physical activity and diet. There are very few diseases that have such a<br />
clear cure that’s cheap and effective.<br />
What is type II diabetes?<br />
Not to be confused with type I diabetes (or juvenile diabetes), in which insulin<br />
is not produced by the pancreas, type II is primarily a disease of the receptor<br />
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Kalamata<br />
olives for<br />
health and<br />
well-being ________<br />
There are hundreds<br />
of varieties of olive<br />
trees in the world,<br />
each bearing its<br />
unique kind of fruit.<br />
In the U.S., the main<br />
varieties (mission,<br />
Servillano,<br />
Manzanillo,<br />
Ascolano and<br />
Barouni) come from<br />
California and are<br />
lye-cured, meaning<br />
they undergo a<br />
ripening process<br />
that exposes them<br />
to oxygen by<br />
soaking in an alkali<br />
solution.<br />
This process lessens<br />
their antioxidant<br />
load. Curing with<br />
water or brine is a<br />
better way to<br />
preserve the olive’s<br />
amazing health<br />
benefits, and<br />
Kalamata olives are<br />
the sole variety<br />
which are granted<br />
“protected<br />
geographical<br />
status” and<br />
“protected<br />
designation of<br />
origin” recognition.<br />
When eating olives<br />
for their array of<br />
health benefits,<br />
look for true<br />
Kalamata olives, not<br />
Kalamata-style or<br />
Kalamata-type<br />
olives.<br />
50<br />
for insulin.<br />
An individual with type I diabetes unfortunately has<br />
no control of that condition. An individual with type II<br />
diabetes actually does.<br />
In type II, the cause for the receptor breakdown is<br />
probably due to a couple of issues. The first is that<br />
because of an accumulation of fatty acids as a result of a<br />
high fat, simple sugar laden diet and lack of exercise,<br />
the insulin receptor is broken in essence.<br />
Many mistakenly believe that eating low fat foods is<br />
the only necessary issue to address, but fail to realize<br />
that consuming a large amount of simple sugar (sucrose<br />
in particular) causes that sugar to be stored as fatty<br />
acids (fructose from fruit being the exception).<br />
Fat then can come from eating fat (saturated fat in<br />
particular), but also simple sugars in excess.<br />
As the primary storage sites of fat, fat cells under the<br />
skin fill up. Fat is then stored in other places such as<br />
the skeletal muscle where interference with the insulin<br />
receptors occurs.<br />
Another storage site is in visceral fat stores around<br />
the organs. Visceral fat accumulation is a major<br />
problem, as it does not listen to insulin and continually<br />
releases fatty acids which contribute to an inflammatory<br />
response.<br />
Thus a waist circumference measure is one of the<br />
most important practical measures of metabolic<br />
health. Men with a waist circumference greater than<br />
40 inches and women 35 inches probably indicate<br />
visceral fat accumulation and the potential for<br />
metabolic disease.<br />
The second issue is as fat accumulates it initiates an<br />
immune system response. High fatty acid accumulation<br />
essentially triggers a state of inflammation.<br />
Inflammation in turn causes issues already described<br />
with fat storage and the insulin receptors. Unfortunately<br />
the inflammatory response compounds on itself by<br />
continually attracting more of the immune system<br />
machinery, thus increasing the state of inflammation to<br />
an even greater degree.<br />
The cure for type II diabetes<br />
While the side effects of type II diabetes are certainly<br />
tragic (neuropathy, circulation issues leading to<br />
amputation and increased risk for cardiovascular<br />
disease), the cure is very simple. I will reference one of<br />
those awful headlines I mentioned earlier.<br />
If you want to avoid or cure type II diabetes, don’t<br />
eat high fat and simple sugar foods, and move as<br />
frequently as possible. Type II diabetes is essentially a<br />
disease of inactivity and a lack of dietary moderation.<br />
While the nutrition side of type II diabetes is<br />
obvious (consuming less saturated fat and fewer simple<br />
sugars and therefore stopping the interference with fatty<br />
acid accumulation), the effect of exercise is a little more<br />
interesting. Exercise does a few things.<br />
> The first is that energy is burned. So the excess<br />
fat stores in the muscle, in the fat cells and circulating<br />
fat will be utilized for work.<br />
> Glucose (sugar) is also utilized in the muscle and<br />
from the liver which creates space for future ingested<br />
sugars to be stored.<br />
> Exercise also increases total glucose storage<br />
which will help again to provide more storage for future<br />
feedings.<br />
> The other effect of exercise is during and roughly<br />
up to two hours after the bout. The way insulin works<br />
is to trigger through its receptor a protein in skeletal<br />
muscle called GLUT-4. GLUT-4 is basically the window<br />
into the skeletal muscle where glucose can enter.<br />
GLUT-4 is stored inside the muscle though and only<br />
migrates out to the edge, and therefore creates an open<br />
window to the muscle as a result of the insulin receptor<br />
signal or from simply contracting the muscle.<br />
Therefore, exercise has an insulin-like response.<br />
After exercise ends GLUT-4 does not just snap back<br />
inside the cell but slowly migrates back up for up to one<br />
to two hours. The effect after exercise then is blood<br />
glucose levels will drop acutely, and circulating glucose<br />
not used during exercise will be stored.<br />
As fat and glucose are removed from the circulation,<br />
inflammation drops. One of the first sites that the body<br />
will tap into for energy is the overloaded visceral fat<br />
stores as well. So visceral fat will also become burned<br />
and reduced.<br />
The net effect is a drop in blood glucose, increased<br />
storage and removal of harmful circulating and stored<br />
excess fatty acid deposits especially in visceral fat. The<br />
good news is while exercise can certainly keep the body<br />
insulin sensitive, it can also reverse the effects of type II<br />
diabetes after its onset.<br />
The last question that might be of interest is: Which<br />
type of exercise is most effective? The mode of<br />
cardiovascular exercise is something that’s up to the<br />
individual and the capabilities of the individual (not<br />
everyone will be ready to run).<br />
However, the intensity is another factor that could be<br />
important in the fight against type II diabetes.<br />
While most clients will need to start with the<br />
traditional low intensity building to 30 minutes (which<br />
may be the pinnacle for individuals with disabilities or<br />
movement limitations), recent research and basic<br />
exercise physiology say that high intensity intervals are<br />
just as, if not more effective, in reversing or halting the<br />
effects of type II diabetes.<br />
High intensity exercise will not create as much fat<br />
burning percentage-wise, but does burn glucose to a<br />
greater degree and causes a greater amount of GLUT-4<br />
migration which means more glucose consumed.<br />
The post-exercise metabolic effects are also greater<br />
with high intensity exercise, which means a longer and<br />
greater insulin sensitivity and greater opportunity to<br />
remove both fat and glucose from the bloodstream and<br />
fat cells.<br />
The major concern with high intensity exercise is<br />
care should be taken in the progression toward high<br />
intensity work in adults with other risk factors.<br />
Resistance training should also not be neglected, and<br />
while the intensity of resistance training will also affect<br />
insulin sensitivity (more total work will mean greater<br />
positive effect), even just a general program can have<br />
positive effects.<br />
Resistance training will burn calories and glucose<br />
and cause GLUT-4 migration, but it also will add<br />
skeletal muscle mass which in turn provides more sites<br />
for glucose storage. More skeletal muscle mass will also<br />
mean greater caloric expenditure, and glucose and fat<br />
clearance during bouts of subsequent cardiovascular<br />
exercise as well.<br />
The type II diabetes epidemic is fortunately one that<br />
should and can be avoided. By simply moving and<br />
contracting skeletal muscle while lowering saturated fat<br />
and simple sugar intake, our society could rid itself of<br />
this vicious disease. Z<br />
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Reasons to<br />
have one<br />
green<br />
smoothie<br />
every day ________<br />
Green smoothies<br />
are all the rage<br />
these days and for<br />
good reason. If you<br />
were to make one<br />
small dietary<br />
change each day to<br />
improve your<br />
overall physical and<br />
mental health,<br />
drinking a green<br />
smoothie is a<br />
natural choice. The<br />
reasons are many,<br />
but here are just a<br />
few.<br />
First, the nutritional<br />
benefits are vast.<br />
Vegetables like kale<br />
and spinach in a<br />
smoothie become<br />
more bio-available<br />
to the body, so all<br />
the chlorophyll,<br />
fiber, calcium, iron<br />
and protein reach<br />
your cells in an<br />
efficient way.<br />
Second, green<br />
smoothies are antiinflammatory.<br />
Because<br />
inflammation<br />
causes disease,<br />
drinking green<br />
smoothies helps to<br />
keep all those icky<br />
disease processes<br />
at bay. Third, green<br />
smoothies make<br />
you pretty.<br />
It’s true! Greens<br />
reward us with<br />
glowing skin, a<br />
slimmer body and<br />
fewer wrinkles, not<br />
to mention they are<br />
easy to make. Just<br />
toss a big handful<br />
of greens in your<br />
blender, along with<br />
some organic<br />
frozen berries, a<br />
banana, and a dash<br />
of coconut water<br />
and blend away.<br />
51<br />
The bodybuilding diet<br />
Why you can burn fat at will quickly<br />
By Jill Coleman<br />
Ever try to lose a bunch of weight before a high<br />
school reunion? How about a big family wedding?<br />
You may have increased your exercise from two<br />
days per week to three, tried to skip breakfast, or eat<br />
wheat bread sandwiches for lunch. Chances are you<br />
didn’t get the desired results and settled for a moderate<br />
five-pound weight loss.<br />
There is a nutrition plan that allows 90 percent of<br />
the population to lose fat very quickly, and it does not<br />
include starvation. In fact, most people will be eating<br />
more than they can stand on this diet; bodybuilders<br />
have been doing it for years and now it’s going<br />
mainstream. I warn you, this diet is not for the weakwilled;<br />
however, when followed consistently, it earns the<br />
most miraculous body transformations quickly. One can<br />
literally get substantially leaner, burn more fat and lose<br />
significant weight in a matter of a couple weeks.<br />
I have read numerous magazine articles that tote<br />
weight loss as easy, just as long as you make a few key<br />
changes like use the stairs more often; park your car<br />
farther away; switch to whole wheat bread instead of<br />
white; take 10,000 steps a day. I don’t disagree that these<br />
fitness tidbits are great ways to maintain weight and<br />
take small steps up the large staircase leading to optimal<br />
body composition.<br />
However, one does not lose significant amounts of<br />
fat doing these, nor do they lose it quickly. The<br />
information contained here gets results, guaranteed; but<br />
be warned that it takes dedication, preparation,<br />
consistency and will-power. These programs are not for<br />
everyone, and truly may not be something that works<br />
with your trainee's schedule, lifestyle or even level of<br />
commitment to getting lean.<br />
The importance of what you eat,<br />
not how much<br />
Numerous studies have shown that changes in diet are<br />
much more powerful for weight loss than is exercise.<br />
Most fitness enthusiasts know this intuitively. Eating<br />
whatever you want is detrimental not only to your<br />
physiology, but to your physique. No amount of<br />
exercise can work off a dozen Krispy Kremes — well, if<br />
you subscribe to the caloric model of “calories in vs.<br />
calories out,” then perhaps, technically, you can exercise<br />
off 2,500 calories’ worth of donuts.<br />
However, how long would this take, and what about<br />
the other effects of donuts? Food contains calories that<br />
can be burned during exercise, certainly, but calories<br />
are derived from either carbohydrate, fat or protein.<br />
Each macronutrient (carbs, protein or fat) affects the<br />
body differently, leading to fat loss or gain. For<br />
example, carbohydrates, when consumed in large<br />
amounts or even small amounts that elicit a large<br />
insulin spike (i.e., a single donut), cause the body to<br />
release the hormone insulin.<br />
Large amounts of insulin help the body cope with<br />
a large carbohydrate intake, shuttling carbohydrates<br />
into the liver and muscle cells for either energy use or<br />
storage. Larger amounts of carbs increase the body’s<br />
storage of them, and when all the carbohydrate<br />
storage depots are full, excess carbs are converted to<br />
fat for storage in the fat cells (which have unlimited<br />
storage capacity).<br />
In addition to fat storing, insulin shuts off the body’s<br />
ability to break down fat for fuel. This is why many<br />
fitness experts advise performing cardio exercise on an<br />
empty stomach — eating a high-carb meal pre-workout<br />
literally turns off fat-burning potential during exercise.<br />
Finally, insulin causes sodium retention, which in turn<br />
causes water retention, giving rise to a puffy, waterlogged<br />
physique.<br />
Thus, the diet contained here will not have you<br />
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Why you<br />
need iron in<br />
your diet ________<br />
Are you getting<br />
enough iron in your<br />
diet? Iron is a<br />
mineral essential<br />
for your health and<br />
well-being. It has<br />
many functions,<br />
one of which is to<br />
carry oxygen from<br />
your lungs to the<br />
rest of your body.<br />
Iron is also part of<br />
the family of<br />
digestive enzymes<br />
responsible for<br />
optimal digestion<br />
and overall<br />
wellness.<br />
Iron deficiency, also<br />
known as anemia, is<br />
the most common<br />
form of nutritional<br />
deficiency in the<br />
United States.<br />
People with anemia<br />
have fewer red<br />
blood cells to<br />
transport oxygen<br />
throughout the<br />
body.<br />
This can lead to<br />
impaired mental<br />
clarity in adults and<br />
teenagers, delayed<br />
mental and motor<br />
functioning in<br />
babies, preterm<br />
babies for pregnant<br />
women, and for the<br />
rest of us -<br />
headaches,<br />
lightheadedness,<br />
irritability, fatigue<br />
and an inability to<br />
concentrate.<br />
52<br />
counting calories, since it’s the macronutrient content of a<br />
food that changes the physiology to elicit a lean<br />
physique or not. Though a small donut and a mediumsized<br />
chicken breast both have about 200 calories, it’s<br />
obvious which of these is a better food choice.<br />
Nonetheless, carbohydrates are needed for energy,<br />
especially for the brain. Thus, they cannot be<br />
completely eliminated from the diet. However, we will<br />
choose very specific carbohydrate foods that have very<br />
little effect on insulin.<br />
Protein metabolism is completely different than that<br />
of carbohydrates, allowing it to be eaten more liberally<br />
in a fat-loss plan. Upon consumption, proteins are<br />
broken down and used by the liver to make various<br />
protein and non-protein components for use by the<br />
body, including creatine for energy conservation in the<br />
muscles, certain cellular enzymes, antioxidant<br />
compounds, neurotransmitters, and most impactful on<br />
body composition — muscle mass.<br />
Branched-chain amino acids (BCAAs) broken down<br />
from dietary protein are particularly abundant in the<br />
muscle tissue, and upon consumption are readily used<br />
for muscle anabolism. With regard to fat storage, only as<br />
a last resort, coupled with conditions of high calorie and<br />
high carbohydrate consumption, is protein converted to<br />
fat for storage. More likely, protein (along with fat) will<br />
be used to make carbohydrates for energy use if dietary<br />
carbs are insufficient.<br />
Thus, foods high in protein are more bodycomposition<br />
friendly. A review article published in the<br />
American Journal of Clinical <strong>Nutrition</strong> (2008) by Paddon-<br />
Jones, et al., made the case that higher protein diets not<br />
only help build muscle mass, but also create a greater<br />
feeling of satiety after eating, and help burn even more<br />
fat through increasing resting metabolic rate, whereby<br />
the body uses more energy to digest and metabolize<br />
protein than carbohydrates or fat.<br />
Fat content in foods is a more neutral nutrient, even<br />
though fat is obviously the most easily stored nutrient<br />
in the fat cells. However, certain types of fats play<br />
different roles. Unsaturated fats such as in nuts, seeds,<br />
fish, olive oil and avocados, are effective at removing<br />
cholesterol from tissues, serve a protective role in tissue<br />
health, and thus can be eaten sparingly.<br />
Saturated fats and trans fats, such as in fries, pastries<br />
and fatty meats, should be avoided, as they are more<br />
easily incorporated into fat cell storage. Even though<br />
short- and medium-chain saturated fats (such as in<br />
coconut milk) can be nutritionally beneficial, the<br />
nutrition plan contained here is designed to get its followers<br />
extremely lean and lose fat quickly.<br />
For example, nuts are nutritious; but in a fat-loss<br />
diet, they exemplify the one caveat with consumption of<br />
any type of fat: Fat is very calorically-dense, and even<br />
small amounts can lead to a large caloric intake.<br />
Dedication, preparation, consistency<br />
and will-power<br />
A higher protein/lower carb/moderate fat diet earns a<br />
general recommendation for fat loss. This type of diet,<br />
however, may not be compatible with your lifestyle.<br />
Protein is not very mobile, convenient or neat. Lean<br />
protein sources do not come ready-to-eat, nor are they<br />
conveniently prepackaged.<br />
Most protein sources that help burn fat need to be<br />
prepared, cooked, refrigerated and eaten with a knife<br />
and fork. Fresh meats need to be bought regularly. Cook<br />
up a dozen chicken breasts and boil a dozen eggs on<br />
Sunday. Put serving-sized amounts of lean protein in<br />
containers to take to work in a cooler.<br />
This fat-loss plan requires eating every 2.5 to 3 hours<br />
throughout each day, consuming 5-6 small meals, each<br />
containing a significant protein source, along with<br />
mostly green leafy vegetables and a small amount of a<br />
very specific low-glycemic carbohydrate.<br />
Frequency of eating prevents ravenous hunger.<br />
However, the meal timing and contents alone cannot be<br />
held responsible for preventing slip-ups. There is a<br />
certain amount of self-restraint and will-power<br />
associated with this diet. Cravings and temptations are<br />
inevitable. It’s not the end of the world if you resist this<br />
once. Check yourself; be conscious of food choices;<br />
resist the temptation to just grab a brownie without<br />
thinking. Once you say no and eat your next clean<br />
meal, not only will you experience a sense of<br />
accomplishment, but most likely you will have forgotten<br />
about the brownie altogether.<br />
The food choices<br />
Remember that weight loss is guaranteed for 90 percent<br />
of the people who eat this way. Consistent clean eats<br />
like those found in the produce section and the meat<br />
counter (except luncheon meats) are what work. Most<br />
non-perishables found in the middle of the grocery store<br />
are out, including prepackaged dinners, soups, pastas,<br />
cereal, baked goods, chips, 100-calorie snack packs,<br />
canned fruit, dried fruit, most condiments, granola bars,<br />
breakfast bars, trail mix, etc. Below is a comprehensive<br />
food list that you can use to mix and match meals.<br />
Protein<br />
Eat these liberally: chicken breasts, chicken<br />
tenderloins, turkey breasts, lean ground turkey, ground<br />
bison, pork chops, egg whites (limit yolks to one per<br />
day), almonds, tuna, salmon, orange roughy, whitefish,<br />
nonfat yogurt, low-fat cottage cheese, whey protein<br />
powder.<br />
Eat these sparingly: Canadian bacon, turkey bacon,<br />
ham, roast beef, cheese, nuts (raw only), cream cheese<br />
(limit portion size to 2 tbsp), milk (skim).<br />
Avoid: pepperoni, salami, bacon, sausage, bologna,<br />
cold cuts.<br />
Carbohydrates<br />
Eat these liberally: spinach, broccoli,<br />
kale/chard/collard greens, romaine lettuce, asparagus,<br />
celery, bell peppers, cauliflower.<br />
Have one serving of the following with every meal<br />
before 3 pm: 1/2 sweet potato, carrots, green beans, 1/2<br />
cup cooked brown rice, 1/2 cup oatmeal cooked with<br />
water (real oats from large container, not sugary<br />
packets), 1/2 cup oat bran cooked with water, berries,<br />
apple, melon, squash/zucchini, chunky salsa variety.<br />
Avoid: white potatoes, white pasta, white bread,<br />
cereal, soda (including diet), juice, oatmeal packets,<br />
cookies/candy/cakes/donuts, etc, granola/cereal bars,<br />
pretzels/chips.<br />
Condiments like mustard and salad dressing should<br />
be kept to the 2 tbsp serving, and vinaigrette varieties are<br />
the best. Ketchup and mayonnaise are out. Meats can be<br />
seasoned with fresh herbs and spices, but avoid sugary<br />
marinades like BBQ sauce. Natural nut butters can be<br />
used in moderation (2 tbsp) to help with cravings. Coffee<br />
and unsweetened tea are the only beverages besides water<br />
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How to get<br />
enough iron<br />
in your diet ________<br />
Incorporate more<br />
iron-rich foods into<br />
your meals. Sesame<br />
seeds and spinach<br />
are excellent<br />
sources of iron.<br />
Make spinach and<br />
kale salads with a<br />
tahini dressing and<br />
you’ll be well on<br />
your way to<br />
satisfying your<br />
body’s nutritional<br />
needs.<br />
Chickpeas are also<br />
great. Add them to<br />
salads and soups, or<br />
enjoy hummus in a<br />
meze platter. Lentils<br />
are a favorite<br />
source of iron for<br />
many. Enjoy lentil<br />
salads in warmer<br />
climates and lentil<br />
soups and stews<br />
when the weather<br />
turns chilly.<br />
Quinoa, dried<br />
apricots and<br />
pumpkin seeds are<br />
rich in iron, too.<br />
Make a quinoa salad<br />
with these<br />
ingredients and<br />
dress with your<br />
favorite tahini<br />
dressing. In<br />
addition, foods with<br />
vitamin C boost<br />
iron absorption in a<br />
major way.<br />
53<br />
that should be consumed<br />
and only if taken black.<br />
Water is essential and<br />
will maximize fat-burning<br />
potential of the foods; try to<br />
consume 2-3 liters per day.<br />
If a food’s not on this food<br />
list, it’s not part of the plan.<br />
The rules<br />
> Eat every 2.5 to 3 hours<br />
(5-6 small meals per<br />
day).<br />
> Each small meal contains<br />
mostly lean protein, with<br />
green leafy vegetables.<br />
> Meals before 3 pm can<br />
contain one small<br />
serving of low-glycemic<br />
carbohydrate.<br />
> All meals are eaten<br />
before 8 pm.<br />
> Fruit can be eaten in the<br />
morning only, one<br />
serving at a time.<br />
> Limit dairy.<br />
> Nuts can be eaten<br />
throughout the day, but<br />
one handful only.<br />
> Exercise plus diet will<br />
expedite the body’s<br />
transformation.<br />
Final thoughts<br />
Unfortunately, there is<br />
somewhat of a negative<br />
connotation associated with<br />
bodybuilding in America.<br />
However, it’s this group of<br />
individuals (including<br />
fitness and figure athletes)<br />
who have been eating like<br />
this for decades, and can<br />
literally burn fat at will and<br />
quickly. Essentially, the<br />
enclosed nutrition plan is a<br />
bodybuilding diet.<br />
However, for about 10<br />
percent of the population,<br />
this diet will not work. These<br />
individuals’ hormonal<br />
environment will respond<br />
“insulinemically” to high<br />
protein diets, and thus must<br />
eat more vegetables, less<br />
protein and moderate fats.<br />
Regardless, everyone can<br />
agree that natural, whole<br />
foods like lean protein, fruits<br />
and vegetables will always<br />
promise a leaner physique in<br />
the long run than<br />
preservative-filled,<br />
prepackaged foods. If you<br />
want it badly enough, the<br />
body you desire can be<br />
yours. Z<br />
Grant Roberts<br />
YOU CAN TOSS most of what you’ve been taught about dietary fat out the door,<br />
according to fitness expert Grant Roberts. Roberts, who trained Hilary Swank for<br />
the role in “Million Dollar Baby,” is noted as one of Hollywood’s most successful<br />
trainers/nutritionists and lifestyle coaches.<br />
Roberts examined a headline media article on the recent change in attitude about<br />
dietary fat and points to the great irony now occurring. Many who once declared<br />
dietary fat as the enemy are now changing their tune. That’s especially true for foods<br />
that naturally contain fat, such as avocadoes and eggs.<br />
Roberts notes, “Eggs were singled out because they are high in cholesterol. The<br />
finger of blame can be pointed at one person: Ancel Keys. Keys [a researcher]<br />
convinced anyone who would listen that heart disease and obesity was a result of<br />
dietary fat and cholesterol.”<br />
Unfortunately, Keys was able to persuade a variety of influential players who<br />
bought into his theories.<br />
Bogus claims<br />
Roberts names some of those involved, including the American Heart Association,<br />
which fell for his bogus claim on fat; Roberts says, “…and influenced the USDA.<br />
Keys is also responsible for the world using the body mass index (BMI) to measure<br />
obesity, when it doesn’t. Keys hypothesized that cholesterol in your diet caused a<br />
rise in cholesterol; it doesn’t.”<br />
Roberts points out that the opposite of Keys’ conclusions are true. For example,<br />
Hilary Swank<br />
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Figs, the<br />
guiltless<br />
sweet ________<br />
By now, most of us<br />
are aware of the<br />
detrimental effects<br />
of sugar overload<br />
on our bodies and<br />
minds. Sugar is<br />
everywhere and it’s<br />
difficult not to let<br />
your sweet tooth<br />
get the best of you.<br />
Obesity is one of<br />
the main causes of<br />
death and disease<br />
in our world today,<br />
and much of it is<br />
caused by too many<br />
unhealthy sugars in<br />
the diet.<br />
What can you eat to<br />
satisfy your sweet<br />
tooth that actually<br />
nourishes your<br />
body? Turkish figs<br />
are delicious treats<br />
that also give the<br />
body a dose of<br />
calcium, essential<br />
for bone health.<br />
They also contain<br />
potassium which<br />
helps maintain<br />
healthy blood<br />
pressure. Try<br />
mission figs for a<br />
delicious variety<br />
that is rich in fiber.<br />
54<br />
“Eggs are practically a perfect food — eggs<br />
and saturated fat were wrongly accused.<br />
We have consumed a diet high in fat and<br />
cholesterol for (eons) and suddenly now<br />
it’s killing us?”<br />
Roberts also emphasizes that Americans<br />
eat incredible amounts of low fat and<br />
processed, high carb foods — a<br />
recommendation by the USDA since 1980.<br />
Since 1980, however, Americans have been<br />
getting exponentially fatter, as evidenced by<br />
the obesity map on the Centers for Disease<br />
Control website.<br />
Manufacturers continue to tout the<br />
benefits of the low fat approach, and even<br />
the natural and organic industries have<br />
been tripped up in this arena. The medical<br />
community has jumped onto this path as<br />
well.<br />
Roberts explains, “Inexplicably,<br />
nutrition is not a focus of the medical<br />
curriculum. Despite the fact that<br />
Hippocrates said, ‘Let food be thy<br />
medicine and medicine be thy food,’ the<br />
medical community and dieticians are<br />
spoon fed the USDA guidelines as part of<br />
the curriculum and instructed to adhere to<br />
the advice.”<br />
That adherence to the USDA guidelines<br />
has caused more harm than good because<br />
it is based on a faulty foundation.<br />
Roberts reveals that “The USDA<br />
guidelines are heavily biased and<br />
influenced by the food industry. The<br />
money generated by the USDA food<br />
guidelines is astronomical since all<br />
government institutions (schools, prisons),<br />
hospitals and food subsidy programs must<br />
provide meals in accordance with the low<br />
fat, high grain advice.”<br />
Roberts comes down hard on labeling,<br />
particularly in the area of trans fats:<br />
“Current label laws are horrific and<br />
confusing. Recently the FDA stated<br />
manmade trans fats do not pass (the<br />
guidelines) as safe to consume and has<br />
voted to ban manmade trans fat, but<br />
instead of demanding products be pulled<br />
off shelves, it is allowing food<br />
manufacturers time to revise ingredient<br />
lists and continue to sell what they admit<br />
is deadly.”<br />
Healthy ingredient structure<br />
Maybe simplicity is the answer.<br />
“Foundationally the same six foods we<br />
consume are the same six ingredients we<br />
are made of,” says Roberts. “If a healthy<br />
human came with an ingredient label it<br />
would state in descending order: water,<br />
protein, fat, minerals, carbohydrates,<br />
vitamins.”<br />
Sounds like fat in our diet was never<br />
the problem. Maybe we should focus more<br />
on proteins and healthful fats and less on<br />
carbohydrates.<br />
— Dwayne Hines II<br />
Thermic effect of food:<br />
foundational concept to<br />
fat loss<br />
Trainers can usually get their clients to work out. However,<br />
having them make important shifts in their nutritional regime,<br />
including what they are eating, how often, and how this will<br />
impact their goals is a trainer’s biggest challenge.<br />
One of the most common habits that seems to terrify clients is the<br />
notion of eating more to lose. Somewhere along the way, they learned<br />
that starvation and “metabolism hibernation” equal safe and effective<br />
body composition changes.<br />
Explaining the “why” behind eating every few hours to stabilize<br />
blood sugars and create homeostasis, while also specifically pairing<br />
your macronutrients, is imperative in order to reassure your clients<br />
that there is a method behind the madness of exercise and nutritional<br />
programming.<br />
Today, clients are inundated with all types of advice on how much<br />
to eat, when to eat and what to eat, without any real explanation or<br />
reasoning behind it.<br />
TEF factor<br />
The thermic effect of food (TEF) factor, is the guiding principle<br />
behind eating every couple of hours to keep your metabolically active<br />
tissues and organs functioning, and understanding the calorie cost of<br />
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Vitamin C<br />
and<br />
polysaccharides ________<br />
It’s important to<br />
remember to eat at<br />
least five portions<br />
of fruits and<br />
vegetables daily,<br />
any combination.<br />
Choose foods that<br />
will keep your<br />
immune system<br />
hopping.<br />
Foods rich in<br />
vitamin C include<br />
citrus, red<br />
capsicums,<br />
mangoes, lemons,<br />
limes, papayas,<br />
berries, broccoli,<br />
kiwifruit and<br />
guavas.<br />
Maitake, shiitake<br />
and reishi<br />
mushrooms are full<br />
of polysaccharides<br />
that boost the<br />
immune system by<br />
increasing the<br />
activity of<br />
macrophages,<br />
which are<br />
scavenging blood<br />
cells that surround<br />
and ingest invading<br />
germs and harmful<br />
microorganisms.<br />
You can take a<br />
supplement or add<br />
dried mushrooms<br />
to soups and stews.<br />
55<br />
your food choices.<br />
The thermic effect of food is<br />
the caloric cost of processing and<br />
digesting the macronutrients in<br />
your diet. It states that some foods<br />
require higher levels of energy to<br />
process, which, in turn, increases<br />
the levels of caloric expenditure<br />
and will create a heightened<br />
metabolic effect.<br />
Macronutrient costs<br />
Each macronutrient<br />
(carbohydrates, fats and proteins)<br />
have their own unique “cost” of<br />
energy. Digesting fats takes only<br />
zero to three percent of total<br />
calories consumed, which is a<br />
small amount and potentially an<br />
undesirable cost.<br />
Carbohydrates require 10 to 20<br />
percent and proteins require a<br />
whopping 20 to 30 percent of<br />
total calories consumed.<br />
Therefore, having proteins as a<br />
cornerstone of your diet will keep<br />
the TEF factor high and<br />
metabolism busy.<br />
So, make sure the “cost” of<br />
each of your meals is significant<br />
and that you eat every few hours.<br />
This can result in up to five or six<br />
feedings a day to keep the<br />
metabolism active.<br />
Individualization<br />
Pairing certain foods in certain<br />
amounts together, as per your<br />
activity levels and lifestyle, is<br />
important. As activity levels and<br />
metabolic function change, each<br />
person’s TEF factor, caloric<br />
expenditure and requirements will<br />
vary and change, as well. Constant<br />
tweaking and adjusting should be<br />
a necessary part of your lifestyle.<br />
A certain amount of calories is<br />
needed not only to keep your<br />
metabolism humming, but also to<br />
keep blood and oxygen flow to<br />
the brain and muscles sufficient<br />
and to allow for necessary<br />
functions, such as breathing,<br />
digestion and optimal brain<br />
functioning.<br />
By understanding this concept<br />
of the thermic effect of food and<br />
keeping the energy and<br />
metabolism cost high through the<br />
proper pairing and portions of<br />
your macronutrients along with<br />
proper nutrient timing strategies,<br />
you can maximize your<br />
metabolism and create a firestorm<br />
of energy.<br />
— Lindsay Kent<br />
The minimal carb to maximum<br />
loading scheme and why it<br />
works<br />
Have you tried a derivative of the carb loading approach to tighten up<br />
your body? This would be the carbohydrate depletion and loading<br />
approach to creating a leaner physique.<br />
Although this technique comes from the bodybuilding arena, anyone can use<br />
it to give their body that razor sharp appearance. You initially use a drop in your<br />
carb intake level for a period of time and then reverse your course and add carbs<br />
back into your diet.<br />
Carb cycle caveat<br />
One big point before you dive into the carb depletion/loading process: Use it only<br />
in a cyclical fashion. This is not intended to create a long term effect. It’s a short<br />
term solution.<br />
For instance, bodybuilders don’t use<br />
this technique all the time but only<br />
directly before a competition. They<br />
want to briefly drop water in the<br />
body and then push fuller looking<br />
muscles.<br />
This technique will work well<br />
for someone who wants to get a<br />
sharp summer body quickly.<br />
However, since carbs are the<br />
primary fuel source for training,<br />
you don’t want to stay on this<br />
program for too long.<br />
Instead, use it for those occasions<br />
when you’re close to having that lean and<br />
mean body but need just a bit more of an<br />
edge.<br />
Cut carbs in half<br />
Simply cut in half the amount of carbs you’re<br />
currently eating. You will want to accurately<br />
track your current carb consumption, so put<br />
down in writing what you’re eating. A weeklong<br />
carb diary will do the trick, but don’t<br />
forget to also include beverages since many are<br />
high in carbs.<br />
Slash the total carb count by 50<br />
percent for four days if you’re a bigger<br />
male trainee (200 pounds or more);<br />
three days if you’re smaller, and<br />
for women, just a few days.<br />
Though this is less than a<br />
week, it’s typically long<br />
enough for you to burn<br />
up your carb reserves.<br />
What about the<br />
other nutrients? Eat<br />
the same amount of<br />
protein and fat as you<br />
would in a typical<br />
week. If you were to<br />
eat an<br />
overabundance of<br />
fat, for instance,<br />
you could<br />
hamper the<br />
depleting and<br />
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Take out<br />
nutritional<br />
insurance to<br />
prevent cold<br />
and flu this<br />
season ________<br />
If you feel you are<br />
lacking in nutrients<br />
and want to<br />
prevent a cold or<br />
flu, you’ll want to<br />
get some good zinc<br />
lozenges. According<br />
to a study in the<br />
Annals of Internal<br />
Medicine, sucking<br />
on zinc lozenges<br />
reduced the<br />
severity and<br />
duration of a cold.<br />
If you feel a cold<br />
coming on, suck<br />
one lozenge every<br />
two hours.<br />
Eating yogurt with<br />
live cultures also<br />
helps prevent the<br />
seasonal flu<br />
because it<br />
stimulates the<br />
production of<br />
gamma-interferon.<br />
This is a potent<br />
infection fighting<br />
substance. You’ll<br />
also want to stay<br />
away from sweets.<br />
Processed sugar is<br />
damaging to the<br />
immune system.<br />
For your sweet<br />
tooth, eat dates, a<br />
little honey and<br />
natural maple syrup<br />
or a bit of raw<br />
agave nectar.<br />
56<br />
loading effect to some degree.<br />
Continue to train during this timeframe; don’t take<br />
time off.<br />
Replenish<br />
The loading phase should match the depletion phase. If<br />
you take three days to deplete, then follow that up with<br />
three days of carb loading. And also match the<br />
percentage of carb cutting with loading. For instance, if<br />
you had cut out 100 carb grams a day during the<br />
depletion phase, add that 100 grams a day back in.<br />
The carb depletion briefly deprives the muscles of<br />
Lifting weights will result in the<br />
muscles becoming more dense<br />
and thus, heavier.<br />
Kettlebell curls: Some people<br />
prefer to use a kettlebell instead<br />
of dumbbells because kettlebells use<br />
more muscles. Kettlebells throw off<br />
your balance since you have to hold<br />
onto them differently, and this<br />
engages your entire body<br />
during a curl.<br />
Slowly lift the kettlebell, bending<br />
your elbows until your forearm<br />
touches your biceps or until the<br />
kettlebell is touching your chest.<br />
Concentrate on keeping control of<br />
the movement. Since the kettlebell<br />
swings in your hand as you lift it, you<br />
can use this movement to keep up<br />
your momentum as you lift. The<br />
number of repetitions and sets you<br />
do depends on your fitness<br />
level and the weight of the<br />
kettlebell.<br />
Why you need to taper<br />
your diet as you train<br />
You start off on your new diet and a goal of losing<br />
40 pounds. You may or may not have a trainer.<br />
Your exercise program is followed religiously. The<br />
first 20 pounds are finally gone and the next goal is set,<br />
but something horrible happens. You literally start<br />
gaining weight.<br />
The contestants on competitive diet programs on TV<br />
often experience this. The weight comes off easy at first<br />
and then, almost everyone on the show clearly has a<br />
serious problem. Most of them start gaining weight.<br />
Various formulas allow nutritionists and other<br />
specialists to determine the optimal caloric intake that is<br />
best for someone based on their age, height, weight,<br />
exercise experience, body mass index and current<br />
exercise/activity level.<br />
The need for caloric intake, based on the hormonal<br />
and digestive responses of the human body, has to be<br />
recalculated, as exercise stimulates this process and<br />
accelerates it.<br />
Typically, three things happen to anyone attempting<br />
glycogen, and when they finally get the carbs, they<br />
bloom. Bodybuilders believe that glycogen hungry<br />
muscles stimulate the glycogen-producing effect in the<br />
muscles. The process acts like a short term supercharger<br />
on the metabolism.<br />
For reloading, eat a mix of high glycemic and general<br />
complex carbs. Potatoes, sweet potatoes, rice and oats<br />
are all good choices while you once again maintain a<br />
consistent intake of protein and fat.<br />
So what is the point of this approach? It’s to create a<br />
leaner and meaner physique machine.<br />
— Mick Coe<br />
to lose weight. First, levels of dietary enzymes increase,<br />
and a hormonal shift, due to the need to store fats and<br />
water, occurs.<br />
Your body increases the dietary absorption of calories<br />
and this is accelerated by improved protein metabolism<br />
related to exercise and results in a more complete<br />
digestion of foods.<br />
Second, there is the dreaded hormonal response to<br />
exercise. As stress levels rise, so does cortisol. This<br />
hormone causes your body to convert more food to<br />
storage fats and it also increases the intracellular fluids.<br />
That fluid in the cells is heavy, but is necessary to allow for<br />
heat dispersion and higher metabolism.<br />
This is also commonly known as the runner’s<br />
response. As someone runs longer distances, the body<br />
holds water like a camel. If the diet isn’t altered, the<br />
body stores fuel for the run. Since we burn fat during<br />
aerobic activities, the body stores more fat.<br />
If the athlete doesn’t eat less and cleaner (raw and<br />
leaner food choices), the body will gain weight.<br />
Simply be aware of this common occurrence and<br />
adjust your dietary intake appropriately. Consider also<br />
that lifting weights or doing sprints will result in the<br />
muscles becoming more dense and thus, heavier.<br />
— Dr. David Ryan<br />
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Don’t forget<br />
selenium,<br />
zinc and B<br />
vitamins ________<br />
Selenium rich foods<br />
are a must. Brazil<br />
nuts are one of the<br />
few foods with this<br />
mineral, which<br />
encourages<br />
immune cell growth<br />
and stimulates<br />
antibody<br />
production. Orange<br />
fruits and<br />
vegetables such as<br />
pumpkins, carrots,<br />
sweet potatoes and<br />
dried apricots are<br />
rich in betacarotene.<br />
Foods with B group<br />
vitamins are also<br />
essential for<br />
immune health.<br />
Leafy greens that<br />
have folic acid and<br />
foods with vitamin<br />
B12 (liver, fish, eggs,<br />
brewer’s yeast) are<br />
necessary for a<br />
well-rounded diet.<br />
We often forget<br />
how important zinc<br />
is. To ensure you<br />
are getting enough<br />
zinc, add pumpkin<br />
seeds to your salad.<br />
Snack on nuts.<br />
Savor oysters and<br />
stick to whole<br />
grains if you eat<br />
grains.<br />
57<br />
Multi-joint exercise<br />
Bench press: This is one of the best core<br />
exercises for upper-body strength gains.<br />
The shoulder and elbow joints move to<br />
perform the press. The chest contracts<br />
to move the shoulder joint, the triceps<br />
work to straighten the elbows.<br />
Lie on a flat bench with your arms<br />
extended toward the ceiling, gripping a<br />
barbell or a pair of dumbbells. Begin the<br />
exercise by lowering the weight to just<br />
above your chest. Then extend your arms<br />
back up to the starting position.<br />
Complete three to four sets of 10 to 12<br />
repetitions each. If your using a barbell,<br />
be sure to have a spotter ready in case<br />
you can't get one of the final reps up and<br />
you’re trapped under the weight.<br />
Why weight loss<br />
makes you fatter<br />
The U.S. weight loss industry brings in $20 billion<br />
every year. This includes drugs, surgery and<br />
books. Yet Americans are getting fatter. What’s<br />
wrong with this picture?<br />
One compelling perspective is that the<br />
straightforward calories-in vs. calories-out model doesn’t<br />
apply to everyone. Ask a menopausal woman who’s<br />
gained 15 pounds if she’s been eating more lately. She’ll<br />
probably tell you she’s been exercising more and eating<br />
less and can’t shed a single pound.<br />
This popular model provides exciting, initial results<br />
for many. But eventually for some, things start going<br />
wrong. Maybe the body isn’t a simple calculator, but<br />
more like a thermostat.<br />
A thermostat makes adjustments based on the<br />
information (room temperature) it gets. Likewise, when<br />
the body senses a change or shift in something, it makes<br />
adjustments, and these adjustments include whatever it<br />
takes to maintain its energy stores (bodyfat).<br />
A reduction in food intake forces the body to make a<br />
few adjustments that result in more hunger and a<br />
slower metabolism. Your body “thinks” there’s a food<br />
shortage.<br />
Ever hear of leptin? It’s sometimes called the “fat<br />
hormone.” Actually, this chemical messenger is more like<br />
a “starvation hormone.” This hormone is made in fat<br />
cells and travels to the brain to give an energy-thermostat<br />
report.<br />
If leptin levels go above a certain point (which varies<br />
among people), the brain will think you have enough<br />
energy stores for normal functioning. Dieting causes fat<br />
cells to lose fat; less leptin goes to the brain. The brain<br />
thinks there’s a shortage of energy and food.<br />
Look out: The body will now make adjustments to<br />
kick up the leptin. One of those is increased hunger.<br />
Who can maintain weight loss with increased hunger?<br />
And the slowed metabolism only hurts things.<br />
Suppose your RMR (resting metabolic rate) is 2,100<br />
calories/day and you decide to reduce food intake by<br />
500 calories/day. You lose weight. For a while, anyways.<br />
Then your body adjusts and as a result, your RMR takes<br />
a dive, maybe up to 700 calories/day.<br />
Do the math: You’re on course for a little weight<br />
gain. This model works if you want to drop 20 pounds<br />
for a big social event. But permanently?<br />
Permanent fat loss<br />
A program that truly works isn’t just about a simple inand-out<br />
formula, but one that creates hormonal balance.<br />
For many, the in vs. out model impairs hormonal<br />
balance. This isn’t to say that if you’re overweight, you<br />
shouldn’t eat less. But don’t just eat less. Don’t make this<br />
only an in-and-out approach. Back it up with the<br />
following:<br />
> Strength train to add more lean muscle. More<br />
muscle means a faster resting metabolism. Focus on<br />
multi-joint exercises with free weights.<br />
> Carb cycle your eating to mirror your training and<br />
to cause spikes in metabolism. In the hours following<br />
strength workouts, eat more carbs. On non-strength<br />
training days, par back on carbs. The periods of<br />
increased carb intake can increase metabolism. Eat<br />
healthy carbs, not donuts and bagels.<br />
> Don’t go long periods without eating in an attempt<br />
to cut calories. Cut calories by eating five or six times a<br />
day but smaller portions, and by replacing high calorie<br />
useless foods like soda, processed dinners, luncheon<br />
meats and baked goods with water, wild game and wild<br />
caught fish, grass fed beef, natural poultry, fruits and<br />
vegetables.<br />
> Try to arrange your sleep schedule so that you’re<br />
getting 7-8 hours in a completely blackened room, with<br />
no exposure to light if you have to get up in the middle<br />
of the night to use the bathroom.<br />
Yes, that means keep your eyes closed and feel your<br />
way to the bathroom and back. An interruption in the<br />
blackness from one tiny night light will impede the<br />
production of melatonin and growth hormone, key<br />
chemicals for helping optimize your body’s metabolic<br />
balance.<br />
Ninety percent of American dieters do not achieve<br />
permanent loss of all the weight they want to lose.<br />
Many regain all the weight they lost— plus a bonus,<br />
due to a slowed metabolism and biting hunger.<br />
— Talona Lance<br />
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Blueberries<br />
for<br />
inflammation ________<br />
Research from the<br />
Lund University<br />
Faculty of<br />
Engineering in<br />
Sweden has found<br />
that blueberries<br />
may help protect<br />
you from<br />
conditions of<br />
intestinal<br />
inflammation such<br />
as ulcerative colitis.<br />
They may even<br />
alleviate symptoms<br />
if the condition preexists.<br />
There’s an added<br />
benefit when<br />
blueberries are<br />
eaten in<br />
conjunction with<br />
the good bacteria<br />
found in yogurt. In<br />
this case, the<br />
protective effect is<br />
enhanced. So, whip<br />
up a blueberry<br />
smoothie with<br />
organic yogurt and<br />
you’re good to go!<br />
58<br />
Can exercise<br />
prevent and<br />
treat depression?<br />
By DWatt<br />
Millions of dollars are spent each year on<br />
antidepressants such as Zoloft, Paxil and<br />
Prozac. But for some people, the remedy to<br />
their depression could be as cheap as membership to<br />
their local gym without the negative side effects of<br />
prescription drugs.<br />
Most of us are familiar with the physical benefits of<br />
exercise. It helps us control our weight, lowers blood<br />
pressure and boosts high density lipoprotein (HDL), the<br />
“good” cholesterol, while decreasing unhealthy<br />
triglycerides. There are other benefits that are harder to<br />
measure with numbers, such as better blood circulation<br />
and reduced joint inflammation.<br />
Mental health disorders, including depression, affect<br />
our brain, influencing our mood, personality and<br />
cognitive abilities.<br />
According to the Anxiety and Depression<br />
Association of America, major depression disorder is the<br />
leading cause of disability in the U.S. for ages 15 to 44,<br />
affecting approximately 14.8 million American adults.<br />
Studies show exercise has a positive effect on moods,<br />
reducing depression and perhaps even preventing<br />
Exercise and depression<br />
While the preventative power of exercise to reduce<br />
the incidence of many diseases, including some<br />
cancers, is well established and publicized, little<br />
focus is often given to another preventative power<br />
of exercise, to provide and maintain optimal mental<br />
health. Recent research in particular has clearly<br />
shown strong links between consistent physical<br />
activity and a positive mental state.<br />
episodes of depression in the long term. Side effects<br />
include improved social contact in group exercise, pride<br />
in mastering new skills and breaking the cycle of<br />
negative thinking through mindful physical activity<br />
such as yoga.<br />
Although any physical activity is good, some types of<br />
movement are better than others. A 2009 article in<br />
Scandinavian Journal of Medicine and Science in Sports<br />
found that stretching didn’t increase serotonin, one of<br />
the three neurotransmitters that control depression.<br />
However, exercising at least 30 minutes three to five<br />
times a week might improve depression symptoms<br />
significantly.<br />
What are neurotransmitters<br />
and how do they work?<br />
Neurotransmitters are chemicals released by nerve<br />
cells and used to send electrical signals within the<br />
nervous system. Three of these influence our sense of<br />
happiness, energy levels and overall well-being:<br />
serotonin, dopamine and endorphins.<br />
Serotonin is biochemically derived from tryptophan<br />
and is primarily found in our gastrointestinal tract,<br />
platelets and the central nervous system. The brain has<br />
several dopamine systems, one of which plays a major<br />
role in reward motivated behavior. Endorphins are<br />
produced by the central nervous system and pituitary<br />
gland in response to pain, exercise and stress.<br />
Together, these three neurotransmitters could be<br />
called “the happy hormones,” as they work to ease<br />
depression.<br />
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Take these<br />
supplements<br />
to forgo<br />
colds and flu<br />
bugs ________<br />
Echinacea is an<br />
immune booster<br />
that stimulates the<br />
production of white<br />
blood cells as well<br />
as T- and B-cell<br />
lymphocytes, which<br />
boost antibody<br />
production.<br />
Olive leaf extract<br />
has antimicrobial<br />
and antiinflammatory<br />
properties. It’s also<br />
full of antioxidants<br />
that prevent and<br />
shorten the<br />
duration of the flu.<br />
Ginseng speeds up<br />
recovery of<br />
infection if you do<br />
happen to catch a<br />
bug. Licorice<br />
supports adrenal<br />
function, and<br />
lemon balm is<br />
antiviral. You can<br />
take them as a tea<br />
to sip throughout<br />
cold winter days.<br />
You’ll also want to<br />
drink green tea<br />
because its ellagotannins<br />
and<br />
catechins boost<br />
immunity. Drink<br />
two to three cups<br />
every day.<br />
Garlic is not to be<br />
forgotten. It’s<br />
antifungal,<br />
antimicrobial,<br />
antibacterial and<br />
antibiotic. Eat it raw<br />
if you can manage<br />
or cook it briefly.<br />
59<br />
How does exercise affect these<br />
neurotransmitters?<br />
High concentrations of endorphins in<br />
the brain enhance pleasure and suppress<br />
pain, both emotionally and physically.<br />
When endorphins are low, people feel<br />
anxious and are also more aware of pain. In<br />
fact, depressed people often complain of<br />
non-specific aches and pains.<br />
Exercise stimulates the release of<br />
endorphins within 30 minutes from the<br />
start of activity. These endorphins tend to<br />
minimize the discomfort of exercise and are<br />
even associated with a feeling of euphoria.<br />
It’s not clear if endorphins are directly<br />
responsible for the euphoric feeling people<br />
have when working out (i.e., “runner’s<br />
high”), or if they just block pain and allow<br />
the pleasure associated with serotonin and<br />
dopamine to be more apparent.<br />
Dopamine is a complex<br />
neurotransmitter. Early studies of dopamine<br />
focused on the rewards of receiving<br />
pleasure. Blame that on John Salamone, a<br />
UConn Board of Trustees Distinguished<br />
Professor. In the 1980s, he sent out a call<br />
for research on the neurological basis for<br />
drug abuse and addiction. Subsequent<br />
research gave support to the idea that when<br />
the brain produced elevated amounts of<br />
dopamine, it was accompanied by<br />
perceptions of pleasure.<br />
But recent research he’s done shows that<br />
it has more to do with motivation and<br />
cost/benefit analyses than pleasure itself.<br />
Studies with both rats and depressed<br />
patients reveal that rats and people with<br />
lowered levels of dopamine almost always<br />
choose the easy, low value reward. Those<br />
with normal levels didn’t mind exerting the<br />
effort for the high value reward. If you can<br />
get a depressed person to the gym or for a<br />
walk, you might be able to show that the<br />
rewards are worth the effort.<br />
Most serotonin is found mainly in the<br />
gastrointestinal tract. Serotonin levels found<br />
in the brain are affected by outside forces<br />
such as sunshine, exercise and diet. Not<br />
only does motor activity increase the release<br />
and synthesis of serotonin, it increases<br />
levels of tryptophan, which can be used to<br />
manufacture serotonin.<br />
Serotonin production may also be linked<br />
to making new nerve cells. This is good<br />
news for older adults, because learning and<br />
memory problems become more frequent as<br />
we age.<br />
The takeaway<br />
New research is shedding light on how<br />
exercise can help reduce depression. If<br />
someone you know is depressed, try to get<br />
that person to an exercise program, or even<br />
just for a 15 minute brisk walk. Chances are<br />
their mood will begin to shift immediately<br />
and they’ll reap the mental and physical<br />
benefits of exercise. Z<br />
Modern medicine often focuses on the pharmaceutical<br />
approaches to health and well-being, but little<br />
credence is often given to the ability of the body to<br />
regulate and heal itself. Exercise is one natural, and one<br />
of the most powerful, avenue to reducing chronic<br />
inflammation and promotes well-being both physically<br />
and mentally through changing how our brains work<br />
and process stimuli. Exercise certainly builds the bridge<br />
for a positive mind-body connection.<br />
Can exercise be<br />
truly medicine?<br />
MOST PEOPLE THINK about exercise in terms of how it prevents<br />
disease. But the power of exercise goes beyond that. While it’s an<br />
unappreciated fact, exercise not only can prevent disease, but it can<br />
actually treat disease as well.<br />
The impact of exercise on some conditions, such as osteoporosis,<br />
diabetes and mood disorders, far surpasses anything the<br />
pharmaceutical world or natural supplement industry has to offer.<br />
Exercise and the bone<br />
The bone is usually seen as unresponsive to pharmaceutical<br />
therapy, and there’s a widely held belief among healthcare<br />
practitioners that bone loss is a natural consequence of aging.<br />
The standard fibrate drugs do little to build bone and at best<br />
merely stop its loss. Exercise has unique impact on bone. The<br />
Journal of Applied Physiology in March 2005 compared traditional<br />
weight training against more intense power training in older<br />
females.<br />
The difference in the groups studied was in the speed the weight<br />
was lifted. The weightlifters moved the weight slowly, while the<br />
power group performed the exercises in a fast but controlled<br />
manner. All other exercise parameters were left the same.<br />
At the conclusion of the study, the power group gained a small<br />
amount of bone, while the strength training group actually lost a<br />
little bone. Power also improves balance and reaction time, making<br />
it a much more functional choice for exercise than most so-called<br />
functional exercises. Knowing what kind of exercises to do to<br />
increase bone is important.<br />
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Coconut,<br />
milk of<br />
human<br />
kindness ________<br />
Most healthy,<br />
organic vegetable<br />
oils, including olive<br />
oil, oxidize when<br />
used in baking and<br />
frying. Organic<br />
virgin coconut oil,<br />
on the other hand,<br />
does not. This<br />
makes the wonder<br />
oil ideal for<br />
cooking. Nearly 50<br />
percent of coconut<br />
oil’s fatty acids is<br />
lauric acid, which is<br />
converted to<br />
monolaurin in the<br />
body.<br />
Monolaurin has<br />
adverse effects on<br />
many<br />
microorganisms,<br />
including yeast,<br />
fungi, bacteria and<br />
enveloped viruses.<br />
Coconut oil also<br />
contains caprylic<br />
and capric acid: two<br />
natural antifungals<br />
that fight yeast<br />
overgrowth.<br />
Saturated fats<br />
found in coconut<br />
oil consist mainly of<br />
medium-chain fatty<br />
acids. These are<br />
easily digestible and<br />
converted into<br />
energy. They are<br />
less likely to make<br />
you obese because<br />
the body does not<br />
store medium-chain<br />
fatty acids as easily<br />
as it does longchain<br />
fatty acids.<br />
60<br />
Dr. Eric Strong of Brigham Young University did his<br />
PhD dissertation in 1994 on jumping and bone health.<br />
Three groups of women were watched for four months.<br />
One group of women stretched daily, while two other<br />
groups engaged in jumping activity.<br />
The jumpers were instructed to jump as high as<br />
they could, taking 30 seconds between each jump.<br />
One group did 20 jumps two times per week, while the<br />
other group did only 10 jumps two times per week.<br />
Both jumping groups enjoyed increased bone<br />
density. The group completing 20 jumps had better<br />
results than the 10 jump group. Slight losses in bone<br />
were seen in the stretching group. Again, this shows<br />
that exercise can actually build bone.<br />
A recent study looking at all parameters of bone<br />
strength published in the journal Bone (Vol. 40, 2007)<br />
followed women for one year and measured the total<br />
number and intensity of impacts from all activity.<br />
This was a unique study that was able to correlate<br />
total activity as well as intensity of activity with bone<br />
health. By equipping participants with accelerometers (a<br />
device that measures impacts and speed of movements),<br />
the researchers could closely monitor daily movements.<br />
At the end of the study the women who exercised<br />
the most and had the greatest number of impacts and<br />
the highest intensity of impacts gained the most<br />
favorable changes in bone geometry.<br />
Wasting in cancer (cachexia)<br />
Another extremely difficult condition to treat is<br />
cachexia (wasting away due to cancer). There are no<br />
drugs or adequate nutritional protocols that have been<br />
able to help this condition.<br />
Two review articles in 2007 by Dr. S Al-Majid<br />
(Biological Research for Nursing, July 2008) and Dr. B.<br />
Pajak (Journal of Physiology and Pharmacology,<br />
December 2008) show the complicated mechanisms of<br />
how resistance exercise works to combat cachexia.<br />
Resistance exercise seems to work by generating the<br />
release of muscle chemicals known as myokines that<br />
work to increase the building of muscle mass and<br />
decrease its breakdown, reversing cancer’s effect in<br />
reducing muscle mass.<br />
The review by Dr. Al-Majid highlights four studies,<br />
three of which were randomized controlled trials. From<br />
these studies researchers have found that a favorable<br />
resistance training program for cachexia would employ<br />
2-3 sets of 8-12 repetitions for each major muscle group<br />
1-3 times per week.<br />
The weight used should be heavy enough to induce<br />
failure on the last rep. Three minutes of rest between<br />
sets are appropriate.<br />
One note of interest on using resistance training to<br />
bolster muscle mass is to use the anabolic (muscle<br />
building) potential of the lower extremities, which<br />
constitute the largest area of muscle mass, to generate a<br />
large anabolic hormone release as well as greater<br />
myokine potential.<br />
Although this technique has not been studied, it’s a<br />
technique we have employed with many of our patients<br />
and have seen favorable results.<br />
Interval training and heart failure<br />
High intensity interval training (HIIT) usually takes<br />
a backseat to traditional aerobics in heart health. There’s<br />
no doubt aerobic exercise is extremely powerful for<br />
cardiovascular disease prevention.<br />
The impact of HIIT is less well-known. Dr. Ulrik<br />
Wisløff (Circulation, June 2007) shed some light on the<br />
cardiovascular effects of HIIT versus traditional aerobic<br />
training in a study on heart failure patients.<br />
A group of patients with heart failure was divided<br />
into either aerobic exercise (70 percent MHR) or HIIT<br />
(95 percent MHR for four minutes separated by three<br />
minutes at 50-70 percent MHR) three times a week for<br />
12 weeks.<br />
The major finding of the study was that HIIT was<br />
superior to traditional aerobic training in heart ventricle<br />
function, aerobic capacity, blood vessel function and<br />
quality of life.<br />
A remarkable finding of the study was that<br />
prohormone brain natriuretic peptide (proBNP), a<br />
marker of heart failure severity, declined by 40 percent<br />
in the HIIT group but was unchanged in the traditional<br />
aerobic group.<br />
Although many people seem to believe HIIT is not<br />
safe for seriously ill people, it’s well-tolerated in people<br />
with chronic obstructive pulmonary disease (Journal of<br />
Exercise Physiology online, August 2001), heart bypass<br />
patients (Clinical Cardiology, December 1990),<br />
congestive heart failure patients (Circulation, June 2007)<br />
and even heart transplant patients (Medicine and Science<br />
in Sports and Exercise, December 2004).<br />
Another side benefit of HIIT is that it realistically<br />
mimics real world challenges that traditional aerobic<br />
exercise does not address. Examples would be running<br />
to catch an airplane flight, shoveling the first winter<br />
snow or other more anaerobic events.<br />
HIIT was shown in at least one study to have more<br />
favorable effects on EKG heart monitoring than<br />
traditional aerobic exercise (American Journal of<br />
Cardiology, May 2005).<br />
One thing to note when using HIIT with high risk<br />
populations is that the uses of heart rate monitors and<br />
perceived exertion ratings are advisable. Interval<br />
training involves keeping the heart rate low (40-60<br />
percent MHR) during rest and peaking it higher during<br />
work (80-95 percent MHR).<br />
However, because there are other factors that can<br />
interfere with heart rate, such as drugs like beta<br />
blockers, it’s advisable to use exertion rates over heart<br />
rate monitors. In most individuals 85 percent of max<br />
heart rate corresponds to the inability to speak during<br />
exercise, while 40-60 percent MHR is near rest, in<br />
which talking is easy and relaxing.<br />
We have found HIIT is a good opportunity to teach<br />
clients about heart rate recovery (HRR), which has been<br />
shown to be a powerful indicator of all-cause mortality.<br />
A simple way to find HRR is to subtract your HR<br />
two minutes after exertion from your MHR immediately<br />
after exertion. A rate that drops less than 12 beats per<br />
minute is considered abnormal and should be evaluated.<br />
Normal HRR is a decrease between 15-25 beats per<br />
minute. A drop greater than 25 beats per minute is an<br />
indication of a very fit person.<br />
Depression<br />
Volume 62 of Psychosomatic Medicine in 2000 put<br />
exercise to the test against pharmaceutical drugs.<br />
The study was on major depression and compared<br />
moderate intensity aerobic exercise against sertraline<br />
(Zoloft), a selective serotonin reuptake inhibitor<br />
preferred as a first-line drug in adult depression.<br />
Subjects performed aerobic exercise on a treadmill<br />
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Creative<br />
uses for<br />
coconut oil<br />
and coconut<br />
milk ________<br />
Use a mixture of<br />
coconut milk as an<br />
innovative base for<br />
smoothies. Blend<br />
one banana, one<br />
cup coconut milk<br />
and one cup orange<br />
juice for a delightful<br />
little treat. Add<br />
coconut milk to<br />
coffee and tea<br />
instead of milk or<br />
cream.<br />
Make a creative<br />
dipping oil for<br />
bread, a topping for<br />
pasta and<br />
vegetables, or a<br />
dressing for a salad<br />
with the following<br />
ingredients: 3 1/2<br />
tablespoons<br />
coconut oil, two<br />
tablespoons diced<br />
onion, 1 tablespoon<br />
diced garlic, 1/2<br />
teaspoon dried<br />
basil, 1/2 teaspoon<br />
dried oregano, 1/4<br />
teaspoon paprika,<br />
1/4 teaspoon salt<br />
and 1/8 teaspoon<br />
cayenne. Heat the<br />
mixture to a<br />
simmer, turn off the<br />
heat and let cool.<br />
Use coconut oil<br />
over air popped<br />
popcorn instead of<br />
butter. Substitute<br />
coconut oil for<br />
butter on toast. Use<br />
coconut oil<br />
whenever you stirfry.<br />
Use it in baking<br />
instead of<br />
unhealthy canola<br />
oil.<br />
61<br />
three times per week at 70-85 percent of heart rate<br />
reserve. One hundred and fifty-six adults were followed<br />
for one year and were put into one of the following<br />
groups: Zoloft therapy alone, exercise and Zoloft<br />
therapy, and exercise alone.<br />
The exercise alone group had significantly better<br />
outcomes in terms of treatment effect, remission rates<br />
and relapses compared to either the Zoloft group or the<br />
Zoloft group plus exercise.<br />
Anxiety<br />
A 1998 study used exercise as a treatment against<br />
induced panic attacks (American Journal of Psychiatry,<br />
May 1998). Cholecystokinin tertapeptide (CCK-4) is a<br />
drug used by researchers to reliably induce panic attacks<br />
in humans.<br />
It mimics the exact mechanisms at play with anxiety<br />
induced panic attacks. Fifteen subjects were studied<br />
with exercise for 30 minutes at 70 percent of maximum<br />
oxygen consumption and were compared against a noexercise<br />
group.<br />
The day after, exercise subjects received a bolus of<br />
CCK-4 and were monitored for signs and symptoms of<br />
panic attack. Those participants who exercised the<br />
previous day had half as many panic attacks; six<br />
compared to 12. This helps show exercise as a modifier<br />
of anxiety induced panic attacks as well as depression.<br />
Anorexia nervosa<br />
Perhaps one of the biggest areas of misunderstanding<br />
around exercise is anorexia nervosa, but certain forms<br />
of exercise have a role here as well.<br />
Weight training has an impact in preventing image<br />
Running out depression<br />
The joke goes, start every day off with a<br />
smile and get it over with. But seriously,<br />
starting every day off jogging will knock<br />
out any depression you may be<br />
experiencing and keep that smile going,<br />
and going.<br />
Here’s the drill: get to bed early so you’re<br />
up at 5:30 or 6am. Once dressed, hit the<br />
road and power walk for about ten<br />
minutes, deep breathing in the cool<br />
morning air. Stop every couple minutes<br />
and do a full squat; this will get your heart<br />
going. Now you’re ready to run.<br />
Start off with full body stretches followed<br />
by as many push-up as you can do; 40 is a<br />
good start. The distance you run is up to<br />
you, but a mile will do the trick. By the<br />
time you get back home you’ll be ready for<br />
the day wearing that smile – not only<br />
because you actually ran, but because of<br />
the pride you’ll feel.<br />
Remember to follow up your run with a<br />
clean healthy breakfast: yogurt, fresh fruit,<br />
whole grain toast, and a hard boiled egg.<br />
disorders in women, but it also may act as a direct<br />
treatment as well. Most people who treat anorexics find<br />
exercise a challenge. Anorexic patients are notorious for<br />
using aerobic exercise to keep the weight off. They can<br />
become as obsessed with exercise as with food and are<br />
usually advised against exercise.<br />
However, weight training may serve as an alternative<br />
to aerobic exercise that has benefits. Hospitalized<br />
anorexics put on a weight training program were<br />
compared to their non-weight trained counterparts.<br />
In Eating and Weight Disorders (Vol. 7, 2002), weight<br />
trained anorexics showed a tendency toward improved<br />
body composition and body image when weightlifting.<br />
Weight training also decreased rebound anorexia, a<br />
common problem in which treated and discharged<br />
anorexics revert back to their condition.<br />
Weight training is effective in reducing the increased<br />
fat distribution around the waist that occurs in<br />
recovering anorexics, and this was shown to be a major<br />
factor in its benefit (American Journal of Clinical<br />
<strong>Nutrition</strong>, June 2005). This is a common occurrence in<br />
anorexics who re-store their weight, and is a source of<br />
anxiety and frequent cause of regression for patients.<br />
Final thoughts<br />
While this article touches on only a few of the many<br />
conditions treated by exercise, it illustrates a point that<br />
personal trainers and fitness enthusiasts should<br />
reinforce. Exercise is not just helpful for prevention of<br />
disease but rather should be considered as a first-line<br />
therapy for many conditions that traditional medicine<br />
does not adequately address.<br />
— Dr. Jade Teta and Dr. Keoni Teta<br />
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Sea<br />
vegetables<br />
to detox<br />
your body ________<br />
Sea vegetables,<br />
composed mainly<br />
of saltwater, purify<br />
the body just as<br />
they do the sea.<br />
Because their<br />
chemical<br />
composition is so<br />
close to that of<br />
human plasma, they<br />
have the ability to<br />
balance the body at<br />
a cellular level. They<br />
also help transform<br />
toxic metals into<br />
salts for the body<br />
to eliminate.<br />
They are extremely<br />
rich in vitamins and<br />
minerals, complex<br />
carbohydrates,<br />
even proteins. If<br />
you don’t already,<br />
you’ll want to<br />
incorporate<br />
seaweed, dulse,<br />
kelp, nori and<br />
wakame into your<br />
dietary regimen.<br />
Fighting off<br />
depression<br />
Physical activity such as sports is an ideal<br />
antidepressant<br />
With so many sport options available, let’s focus<br />
on one that is guaranteed to kick depression in<br />
the butt: kickboxing.<br />
Kickboxing is practiced for self-defense, in general<br />
fitness or as a contact sport. As a stand-up combat sport<br />
based on kicking and punching, kickboxing developed<br />
from karate, Muay Thai and Western boxing.<br />
Historically, kickboxing can be considered a hybrid<br />
martial art formed from the combination of elements of<br />
various traditional styles. This approach became<br />
increasingly popular in the 1970s, and since the 1990s,<br />
it has contributed to the emergence of mixed martial<br />
Aerobic exercise is<br />
considered a viable<br />
treatment for depression.<br />
Research has shown a<br />
linkage between exercise<br />
and an increase in the<br />
neurotransmitter<br />
serotonin. Low serotonin<br />
levels in the brain is<br />
frequently cited as a major<br />
contributor to depression.<br />
Interestingly in well trained<br />
participants, serotonin<br />
levels don’t appear to be<br />
improved with aerobic<br />
exercise, probably because<br />
serotonin levels are already<br />
high from consistent<br />
exercise. Exercise is truly<br />
medicine.<br />
arts via further hybridization with ground fighting<br />
techniques from Brazilian jiu-jitsu and Folk wrestling.<br />
How to score or win a kickboxing match<br />
Full contact matches: To win a full contact match<br />
you must either knock your opponent out, hurt them so<br />
they’re unable to continue or win by points. This type<br />
of kickboxing match is very similar to a boxing match.<br />
Light contact matches: To win a light contact<br />
match you must score more points than your opponent<br />
by landing as many successful strikes on your<br />
opponent’s legal targets as possible. Any fighter deemed<br />
to be fighting too hard will be warned by the referee.<br />
There are no knock-outs in light contact matches.<br />
Semi contact matches: To win a semi contact match<br />
you must score as many points as possible. Points are<br />
awarded for light strikes that hit a legal target on your<br />
opponent. For each strike, a score of 1-3 points is<br />
awarded, based on how clean and controlled the<br />
technique was. Z<br />
62<br />
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Easy way to<br />
eat more<br />
walnuts ________<br />
As you may have<br />
already heard,<br />
walnuts are a<br />
superfood and can<br />
help lower the risk<br />
of certain cancers.<br />
However, if you’re<br />
one who doesn’t<br />
like the taste of<br />
walnuts, there’s<br />
hope for you.<br />
You may not find<br />
walnuts very<br />
palatable if eaten<br />
straight, but add<br />
chopped walnuts to<br />
your next omelet,<br />
and you’ll be<br />
amazed at the<br />
change this makes<br />
to the omelet or<br />
even to just plain<br />
scrambled eggs.<br />
Chopped walnuts<br />
added to an omelet<br />
or scrambled eggs<br />
give them a unique<br />
zing of extra<br />
flavoring. After<br />
pouring the eggs<br />
into the pan,<br />
sprinkle in the<br />
walnuts. And while<br />
you’re at it, for an<br />
extra antioxidant<br />
punch, add<br />
chopped spinach,<br />
green peppers,<br />
mushrooms and<br />
onions for a<br />
superfood, high<br />
protein dish.<br />
63<br />
Phone cases and thick sleeves can also be<br />
used to reduce and absorb some of the<br />
heat and radiation before they are<br />
transferred to the skin.<br />
Why cell phones<br />
can be harmful<br />
to your health<br />
By Dr. Case Adams<br />
Vision: Focusing on a small screen requires a<br />
significant effort by the ciliary muscles of the<br />
eyes, which flatten or round out the cornea and<br />
pupils as we focus on different objects.<br />
Just as contracting a muscle for very long will cause<br />
pain and stress, if the ciliary muscles are contracted in one<br />
respect for too long, they will become strained should we<br />
continuously focus on that tiny cell phone screen.<br />
The focus on the tiny typefaces within the screen<br />
stresses these muscles further, as our retinal cells strain<br />
to maintain the refraction established from focusing on<br />
the backlighting from the cell phone screen. The<br />
combination of these stresses can produce astigmatisms,<br />
which produce blurred vision.<br />
The solution is simply to reduce staring time. The<br />
eyes need to have a range of focus on other objects such<br />
as those far away or close by. The eyes should also take<br />
a periodic break from the unnatural screen backlighting.<br />
HEAT: The cell phone can produce a significant amount<br />
of heat, which can produce a stress response among<br />
cells touching the device. This heat produced is from<br />
radio-frequency energy, which can heat cells much as a<br />
microwave will heat food.<br />
The amount of heat transferred to the skin upon<br />
contact is called the maximum specific absorption rate<br />
(SAR). The maximum SAR in North America is 1.6<br />
watts per kilogram. This is considered the safe<br />
maximum level, and many phones reach this<br />
level.<br />
The reason for this regulation is that the<br />
heat from cell radiation may heat tissue to a<br />
point that it may result in some cell mutation.<br />
While not to the extent of ionizing radiation –<br />
proven to produce cancer – the heat produced<br />
on the tissues is still concerning.<br />
Even though a cell phone’s tissue heating<br />
ability may be limited, the total heat<br />
transferred will be significantly increased<br />
when a person maintains skin contact with an<br />
active cell phone for long periods. This<br />
includes holding the phone, talking with the<br />
phone next to the ears and putting a working<br />
phone in the pocket.<br />
FERTILITY AND CELLULAR STRESS: Keeping a<br />
cell phone in the pocket has been shown to<br />
reduce fertility – at least in men. A 2014 study<br />
sponsored by the National Academy of Medical<br />
Sciences of Ukraine tested the semen of healthy<br />
men with and without cell phone exposure.<br />
The research found that five hours in<br />
proximity of cell phone radiation produced a<br />
significant reduction of sperm motility and<br />
DNA fragmentation among the exposed test<br />
subjects’ sperm.<br />
This effect can be expanded to illustrate<br />
the more subtle effects of cell phones on our cells.<br />
Whether the phone is kept in the back or front pocket,<br />
in the hand, next to the ear or on one’s lap, there will be<br />
some effect upon the stress levels of the proximal cells<br />
as they adapt to this new radiation source.<br />
Whether this adaptation will produce the kind of<br />
DNA change that can produce cancer over time is still<br />
not conclusively proven.<br />
But accepting that stress can reduce immunity is not a<br />
reach given the research. It may be that a body with strong<br />
immunity will immediately adapt to the stressor with little<br />
side effect. But someone with suppressed immunity may<br />
see a reduction in immune system response.<br />
These effects have been confirmed by some recent<br />
laboratory studies showing that cell phone radiation<br />
does produce oxidative stress among cells.<br />
PHONE ETIQUETTE: Certainly talking loudly on the cell<br />
phone in a restaurant, library or other locale is neither<br />
polite nor respectful. Noise pollution is a critical<br />
concern as we continue through the electronic age.<br />
But even more critical to our long term health is how<br />
we handle and utilize our phones. An active phone<br />
should be kept away from contact with the body to the<br />
degree possible by putting it in a purse or briefcase or at<br />
least an outer garment. It should be held only when<br />
used and put on a table or other surface when possible.<br />
Regarding ear and brain health, the phone speaker<br />
should be used as much as possible. Wired<br />
headphones are better than the wireless headphones,<br />
which have their own transmitters – though far better<br />
than a phone.<br />
And as we intently gaze at the phone’s screen, we<br />
should look away at our surroundings whenever<br />
possible. At least once a minute we should look up from<br />
the phone’s screen and into the distance or at least at the<br />
people around us. Z<br />
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Green tea:<br />
hype or<br />
truth? ________<br />
Green tea does<br />
have a mild<br />
elevating effect on<br />
your metabolism<br />
due to the<br />
polyphenols,<br />
though this doesn’t<br />
mean you’ll melt<br />
belly fat by sipping<br />
this beverage. The<br />
polyphenols amplify<br />
the rate at which<br />
food is converted<br />
to energy, but the<br />
effect is minimal.<br />
Thus, you can think<br />
in terms of making<br />
green tea a part of<br />
your overall<br />
program for<br />
speeding up your<br />
metabolism.<br />
Popping green tea<br />
supplements won’t<br />
shrink your<br />
waistline, so keep<br />
things in<br />
perspective and<br />
enjoy this beverage<br />
(or take the<br />
supplements)<br />
primarily for the<br />
powerful<br />
antioxidants.<br />
This wonder drink is<br />
also known for<br />
improving<br />
endurance while<br />
you exercise. The<br />
polyphenols help<br />
the body use carbs<br />
at a slower pace,<br />
spreading out their<br />
effect more.<br />
64<br />
Herbal tonics for<br />
increased energy<br />
and more<br />
By Aimee Hughes<br />
The Chinese native gingko biloba increases energy<br />
in the body by improving oxygenation of the<br />
tissues. It increases blood flow to the brain and<br />
enhances circulation throughout the blood vessels that<br />
supply oxygen to all the body’s major organs. If you<br />
take antidepressants or anticoagulants such as aspirin,<br />
or if you’re pregnant, you may wish to opt for another<br />
herbal tonic. As always, consult your physician first.<br />
Astragalus tones, strengthens and invigorates the heart.<br />
It enhances endurance and vitality, giving the body a<br />
general sense of well-being. According to traditional<br />
Chinese medicine, astragalus balances qi, or life force<br />
energy. It’s used to treat bacterial and viral infections as<br />
well as anemia, chronic fatigue syndrome, shortness of<br />
breath and fatigue resulting from chemotherapy<br />
treatment.<br />
Last but not least, extracts of astragalus are thought<br />
to prolong life while slowing down the aging process of<br />
the immune system. It’s wise to check with your doctor<br />
before taking astragalus if you’re on other medications.<br />
Schisandra is another herb that increases endurance.<br />
It’s used to treat poor circulation and overall functioning<br />
of the heart. It improves mental clarity, concentration<br />
and coordination.<br />
Schisandra also stimulates the nervous system,<br />
reduces fatigue and improves work performance. In<br />
China, it’s used to treat weakness and shock, fight<br />
infections, combat insomnia and improve skin health.<br />
In traditional Chinese medicine it’s used as an overall<br />
tonic to enhance qi, improve muscle energy and<br />
improve energy production in the cells.<br />
Siberian ginseng has been known to counter fatigue,<br />
improve mental and physical performance, strengthen<br />
immunity and support the adrenal glands.<br />
It’s also known to increase capacity for athletic<br />
performance while shortening recovery time after<br />
exercise or injury. Also known as “eleuthero,” Siberian<br />
ginseng is relatively inexpensive and there are no<br />
known side effects.<br />
Siberian ginseng is often referred to as the king of<br />
adaptogen herbs because it’s so effective. An adaptogen<br />
is something that adapts to many different health<br />
conditions, making it useful in a variety of situations.<br />
Eleuthero is effective in coping with long-term stress<br />
while providing energy over the long term. Li Shih-<br />
Chen, China’s great naturalist, said this of the amazing<br />
adaptogen, “Its action is to invigorate physical energy,<br />
regulate vigor, strengthen the skeleton and tendons, and<br />
increase one’s ambitions. If administered over a long<br />
period of time, it can delay weakness and aging.<br />
Indications for its use include sexual debility, overly<br />
frequent urination, lumbago (low back pain),<br />
rheumatoid pain in the legs and weakness of vigor and<br />
vitality.”<br />
To make an herbal tonic, place one cup of dried<br />
herbs into a one-liter jar. Fill the jar to the top with<br />
boiling water. Place a lid on top and let the herbs steep<br />
overnight. Strain the herbs and refrigerate. Enjoy two<br />
cups every day for optimal benefit. Z<br />
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Peanuts for<br />
heart health ________<br />
A study by Xiaoran<br />
Liu endorses peanuts<br />
as a healthy snack<br />
because they help<br />
preserve vascular<br />
function, where as<br />
unhealthy fats<br />
damage it. After a<br />
standard fatty meal,<br />
vascular function is<br />
compromised, though<br />
temporarily. But over<br />
time this can lead to<br />
clogged arteries.<br />
If peanuts are<br />
included in a fattening<br />
meal, they’ll have a<br />
protective effect on<br />
arteries. This doesn’t<br />
mean that peanuts<br />
offset the harm of<br />
filling up on bacon or<br />
ice cream.<br />
But Liu points out<br />
that prior studies<br />
show that people who<br />
eat peanuts more<br />
than twice a week<br />
have a lower risk of<br />
heart disease. Due to<br />
their high calories,<br />
peanuts should be<br />
eaten as a<br />
replacement for nonbeneficial<br />
foods,<br />
rather than just<br />
simply added in. So<br />
rather than a few<br />
scoops of ice cream<br />
for a snack, have the<br />
same calories’ worth<br />
of peanuts.<br />
65<br />
How<br />
pharmaceuticals<br />
can cause liver<br />
damage<br />
Many were shocked to hear the announcement of<br />
a 2009 study from the University of Maryland’s<br />
School of Medicine that acetaminophen caused<br />
liver failure.<br />
In the study, 661 acute liver failure patients forced to<br />
undergo liver transplantation were analyzed. The study<br />
concluded that 40 percent of the liver failures were the<br />
direct result of acetaminophen use. Numerous<br />
pharmaceuticals have been shown to cause liver failure<br />
over the years.<br />
In other review studies, 8 percent of acute liver<br />
failures were estimated to have resulted from tuberculosis<br />
drugs; 7 percent from epileptic drugs; and 6 percent from<br />
antibiotics. If we start adding up these statistics, we begin<br />
to get the picture: Outside of alcohol, pharmaceuticals are<br />
the major cause for liver disease.<br />
The American Liver Foundation estimates that more<br />
than 42,000 Americans die from liver disease every year.<br />
One in ten have some form of liver disease right now.<br />
Why the big deal about the liver?<br />
If the liver shuts down, almost certainly we will die<br />
without a transplant. It’s that simple.<br />
The liver filters blood from the hepatic portal vein<br />
and the hepatic artery. Healthy livers filter and process<br />
nearly half a gallon of blood every minute. The blood is<br />
filtered and staged through sinusoids and hepatocytes.<br />
Roaming immune cells called kupffers interact to<br />
break apart toxins and pathogens. Nutrients from the<br />
intestines are broken down into useable forms. Old red<br />
blood cells are converted to bilirubin and shipped out of<br />
the body. The purified and nutrition rich blood is<br />
pushed out of hepatic veins, through the inferior vena<br />
cava of the heart and back into circulation.<br />
Without this purification and filtering process, blood<br />
will be chockfull of infectious microorganisms,<br />
endotoxins, used red blood cells and chemical toxins —<br />
causing a body-wide sickness called hepatotoxicity.<br />
Liver disease begins when one or more liver cell<br />
regions, or lobes, begin to malfunction. This<br />
malfunctioning often comes from the dumping of too<br />
many toxins into the liver at once.<br />
A sub-functioning liver will lead to intermediate liver<br />
diseases such as gallstones, jaundice, high cholesterol,<br />
kidney disease, encephalopathy, inflammation, hormone<br />
imbalances, cardiovascular conditions and others.<br />
Cirrhosis is the most common diagnosis for liver<br />
disease. This results from the damage and die-off of liver<br />
cells. As they begin to die, fibrosis or scar tissue begins<br />
to spread. This gradually causes the liver — or that lobe<br />
— to begin to shut down.<br />
While many think cirrhosis is exclusively an<br />
“alcoholic fatty liver,” only 40 percent of the 26,000<br />
people who die in the U.S. each year from cirrhosis have<br />
been heavy drinkers. This leaves the other 60 percent.<br />
Hepatitis, bile duct malfunction and others are a small<br />
part of the 60 percent.<br />
Pharmaceutical use makes up the majority of this 60<br />
percent. Worse is the combination of alcohol and<br />
pharmaceuticals, which is now increasingly common. In<br />
both cases, the breakdown of these chemicals creates<br />
metabolites that damage the liver cells and ultimately<br />
scar and shut down the liver.<br />
Which pharmaceuticals are worse?<br />
This is the billion-dollar question, because over 800<br />
drugs have been determined in studies to cause liver<br />
damage. Listing these would be futile. Anyway, the<br />
pharmaceuticals not on this list can also harm the liver,<br />
depending upon the dose and circumstances.<br />
Not all of these 800 do, but many drugs list liver<br />
disease or liver failure as risk factors in their adverse<br />
side effects literature. This is certainly a hint as to their<br />
risk, as this means there have been enough liver<br />
failures in clinical studies with that drug to warrant<br />
listing it as an adverse side effect.<br />
There simply is little incentive for a manufacturer to<br />
list every possible side effect (and little room for all the<br />
fine print and fast talking commercials). Liver damage<br />
must have been obvious among the studies to be on the<br />
list of official side effects for that medication.<br />
This means that we are likely to hear of more<br />
discoveries of liver failure risk among drugs already<br />
marketed without liver failure listed as a side effect.<br />
Pharmaceutical company-funded research hasn’t had<br />
a very good track record for reliable disclosure of<br />
adverse effects, either.<br />
Even more risky is taking a combination of<br />
medications or the combination of drugs and alcohol.<br />
Multiple pharmaceuticals, or even one pharmaceutical<br />
plus alcohol use, are often at the root of acute liver<br />
failure. This is because together, they dump an<br />
excessive amount of toxic chemistry into the liver to<br />
process at once.<br />
If you’re concerned about possible side effects of any<br />
medications you’re currently on or plan on taking,<br />
check that drug’s Web site, where all of the potential<br />
side effects should be listed.<br />
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Powerful<br />
polyphenols ________<br />
The Institute of Food<br />
Research has found<br />
that the polyphenols<br />
in apples and green<br />
tea block a signaling<br />
molecule — VEGF.<br />
VEGF can trigger the<br />
development of<br />
arterial disease. VEGF<br />
fuels blood vessel<br />
growth — which may<br />
sound wonderful, but<br />
this “angiogenesis”<br />
also supplies blood to<br />
developing tumors.<br />
EGCG is a polyphenol<br />
in green tea, and<br />
procyanidin comes<br />
from apples. The IFR<br />
found that these<br />
compounds block<br />
VEGF. Makes you<br />
wonder if the cure for<br />
all disease lies in the<br />
garden of Eden: fruits<br />
and vegetables.<br />
Lead researcher Dr.<br />
Paul Kroon states<br />
that the study<br />
“provides very strong<br />
evidence for a<br />
mechanism that links<br />
dietary polyphenols<br />
and beneficial health<br />
effects.”<br />
Consume whole raw<br />
apples, not apple<br />
juice from the store or<br />
cooked apples in pie.<br />
If you don’t like green<br />
tea, take a green tea<br />
supplement.<br />
66<br />
How can I tell if I have liver disease?<br />
The possibility of liver damage becomes apparent<br />
when a person begins to suffer from overtoxicity.<br />
Overtoxicity causes some of the disorders mentioned as<br />
well as many others: headaches, muscle aches, joint<br />
soreness, general fatigue, memory issues, mood changes<br />
and other metabolic symptoms.<br />
In addition, high cholesterol, jaundice or gallstones<br />
point to an overburdened toxic liver. High cholesterol is<br />
often caused by a slow uptake of cholesterol by the<br />
liver. Jaundice is often caused by the liver not<br />
processing red blood cells correctly. Gallstones are often<br />
caused by the liver not processing bile salts, calcium<br />
and fatty acids correctly.<br />
Physicians can also diagnose toxic livers by<br />
measuring particular liver enzymes taken from blood<br />
tests. The main ones are alanine aminotransferase<br />
(ALT), aspartate aminotransferase (AST) and gammaglutamyl<br />
transpeptidase (GGT). The tests used are often<br />
referred to as SGPT/ALT, SGOT/AST and GGTP. High<br />
levels of any of these are considered signs of possible<br />
liver dysfunction.<br />
What can I do to prevent liver failure?<br />
The first thing to do is ask the prescribing doctor<br />
which (if not all) medications you can stop taking. By<br />
no means should people stop taking their prescription<br />
medication without consulting with their physician.<br />
If the doctor is unwilling to consider or offer<br />
alternatives to medications, seek second and third<br />
opinions from other prescribing physicians educated in<br />
natural alternatives until you’re satisfied that there are<br />
no adequate alternatives.<br />
As for over-the-counter pain relievers such as<br />
acetaminophen, the answer is obvious. We should look<br />
for safe alternatives. There are numerous options to<br />
choose from. Certainly, aspirin is easier on the liver than<br />
acetaminophen. Even safer alternatives are willow bark<br />
extracts or meadowsweet herb extracts.<br />
A number of studies has shown that these herbal<br />
extracts can offer as much pain relief as their<br />
pharmaceutical versions. And remember that aspirin is<br />
based upon the naturally-occurring salicylic acid that was<br />
isolated from meadowsweet and willow in the 1800s.<br />
Look for whole willow and meadowsweet extracts<br />
for fewer side effects, as whole herbs have dozens of<br />
other constituents that can buffer the side effects of<br />
salicylic acid. Many of these herbs are also helpful to<br />
liver health.<br />
There are also several herbs that have been known to<br />
help support a toxic liver. These include milk thistle,<br />
dandelion, goldenrod and juniper. Milk thistle now has<br />
a number of clinical studies behind it showing its<br />
effectiveness in reducing liver enzymes.<br />
Even some physicians have begun to prescribe milk<br />
thistle to patients with high liver enzymes — because<br />
there are few if any medications helpful to the liver.<br />
Probiotics have been shown in research to reduce liver<br />
enzymes as well. Coincidentally, many pharmaceuticals<br />
are also known to cause probiotic die-offs.<br />
Another important factor for preventing liver disease is<br />
reducing other forms of toxicity. These include excessive<br />
chemical preservatives, excessive saturated or trans fats,<br />
excessive animal proteins and exposure to other toxins<br />
such as formaldehyde, food dyes and pesticides.<br />
— Dr. Case Adams<br />
Strip off your<br />
trainee's<br />
depression with<br />
these endorphin<br />
workouts<br />
The most effective way to sizzle off depression is<br />
with high intensity interval training (HIIT). The<br />
end of each brief interval feels as though you just<br />
outran a lion nipping at your feet.<br />
Myth: In order for cardio to melt depression, the<br />
motion must be done continually, with no interruptions.<br />
Fact: Though a 24 minute HIIT running session may<br />
involve only four minutes of actual exertion (divided<br />
into eight “work intervals”) and 20 minutes of casual<br />
walking, HIIT is far superior to 60 minutes of steady<br />
state (sustained pace) aerobics.<br />
Myth: HIIT increases injury risk.<br />
Fact: Because the time spent during actual exertion<br />
is literally only seconds, there’s less impact to the joints.<br />
Myth: You must be fit to do HIIT.<br />
Fact: Even a very overweight, junk food junkie can<br />
do HIIT. You may be too out of shape to run, but this<br />
doesn’t mean you’re too out of shape to deliver your<br />
best, all-out effort: HIIT can be done on the elliptical<br />
trainer, stationary bike and even in the form of walking.<br />
HIIT is sometimes called “hormonal exercise”<br />
because it triggers release of endorphins, human growth<br />
hormone and testosterone, which accelerate a sense of<br />
well-being and fat loss.<br />
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Top<br />
superfoods ________<br />
A March issue of<br />
Food Technology lists<br />
the following as<br />
superfoods:<br />
Chia seeds. High in<br />
omega-3s, they can<br />
be added to yogurt,<br />
salad and homemade<br />
trail mixes. They also<br />
come with many<br />
antioxidants.<br />
Flaxseeds. Flaxseeds<br />
may help lower<br />
cholesterol and<br />
provide fiber, protein,<br />
antioxidants and<br />
omega-3s.<br />
Sunflower seeds.<br />
This handy snack<br />
contains healthy fats,<br />
fiber, protein, vitamin<br />
E, betaine and other<br />
nutrients.<br />
Pumpkin seeds.<br />
These are a good<br />
source of protein,<br />
fiber, magnesium,<br />
phosphorus and<br />
manganese.<br />
Blueberries. If you<br />
had to eat only one<br />
berry, make it<br />
blueberries, which<br />
have an exceedingly<br />
high overall<br />
antioxidant content.<br />
Acai berries. These,<br />
too, score high on the<br />
overall antioxidant<br />
list.<br />
Tart cherries. These<br />
are high in the<br />
phytonutrient<br />
anthocyanin and<br />
other antioxidants.<br />
Cranberries. Mix<br />
these up with a bowl<br />
of blueberries for a<br />
health-giving snack.<br />
67<br />
Elliptical machine example:<br />
Minutes 1-5.5: warm-up, level 7-8, 80 rpm<br />
Minutes 5.5-6: level 7-12, 250-300 rpm<br />
Minutes 6-8: level 7-8, 70 rpm<br />
Minutes 8-8.5: level 7-12, 250-300 rpm<br />
Minutes 8.5-10.5: level 7-8, 70 rpm<br />
Minutes 10.5-11: level 7-12, 250-300 rpm<br />
Minutes 11-13: level 7-8, 70 rpm<br />
Minutes 13-13.5: level 7-12, 250-300 rpm<br />
Minutes 13.5-15.5: level 7-8, 70 rpm<br />
Minutes 15.5-16: level 7-12, 250-300 rpm<br />
Minutes 16-18: level 7-8, 70 rpm<br />
Minutes 18-18.5: level 7-12, 250-300 rpm<br />
Minutes 18.5-20.5: level 7-8, 70 rpm<br />
Minutes 20.5-21: level 7-12, 250-300 rpm<br />
Minutes 21-23: level 7-8, 70 rpm<br />
Minutes 23-23.5: level 7-12, 250-300 rpm<br />
Minutes 23.5-25: level 7-8, 70 rpm<br />
Minutes 25-30: warm down with<br />
appropriate settings.<br />
Looking for a magic pill to feel better and brighten even the darkest day? It’s exercise! Although the positive effects of exercise on depression<br />
may not be as fast as taking a pill, it really does not take a long time to get the positive mental health benefits from physical activity.<br />
Specifically, consistent sessions of high intensity exercise is the fast track to getting health benefits from exercise without a huge time<br />
investment. How to safely employ these high intensity bouts is the only consideration.<br />
A study in a 2002 issue of the Journal of Applied<br />
Physiology reported that high intensity sprinting<br />
produced 96 percent more growth hormone when<br />
tested against the effects of jogging at a significantly<br />
slower pace.<br />
HIIT involves alternating very short duration doses<br />
of power based, all-out efforts, with one to several<br />
minutes of casual effort (the “recovery interval”), over a<br />
relatively short session. Just two HIIT sessions per week<br />
will raise resting metabolic rate and dramatically<br />
increase cardiovascular fitness.<br />
Fat burning<br />
Don’t be fooled by the “fat burning zone” diagrams<br />
on cardio equipment. Though a higher percentage of fat<br />
is burned during fixed-pace moderate aerobics, more<br />
total fat is burned via HIIT, because HIIT burns far<br />
more calories to begin with.<br />
Plus, only HIIT results in an after-burn. The actual<br />
fat burning zone kicks up at exercise levels over 85<br />
percent max heart rate; the anaerobic zone. The<br />
hormonal environment changes and leads to accelerated<br />
burning of fat stores. Steady state cardio doesn’t produce<br />
these hormonal changes.<br />
Your body takes such a thrashing during HIIT that it’s<br />
forced to ransack fat reserves for the energy it needs to<br />
recuperate from the HIIT session, even while you sleep!<br />
Treadmill example: After a warm-up (which should<br />
include several sub-intense work intervals), a fit person<br />
runs eight 30 second intervals at 12 mph (no holding<br />
on.) The slow-walk recovery intervals last between two<br />
and three minutes.<br />
If only a seven mph run wipes you out within 30<br />
seconds, then so be it. If you’re very heavy, then perhaps<br />
your maximum speed is just five mph. It’s all relative.<br />
This principle can be applied to other cardio<br />
equipment or outdoor running (your fastest sprint), or<br />
hill dashing. You must be depleted within about 30<br />
seconds, such that one second longer is unthinkable.<br />
Talking is nearly impossible after each work interval.<br />
A trained body from consistent HIIT sessions will<br />
derive about 70 percent of its daily requirement for fuel<br />
from body fat and 30 percent from stored sugar: a<br />
70/30 ratio.<br />
On the other hand, the person who adheres only to<br />
steady state may burn at only a 50/50 ratio, or even a<br />
30/70 ratio, during everyday living. Thus, you can<br />
clearly see the superiority that HIIT has over steady<br />
state, “fat burning zone” aerobics.<br />
If the example work settings (above) are too<br />
difficult, find the work settings that leave you exhausted<br />
after 30 seconds; you can pedal it out for 30 seconds,<br />
but not for one second more.<br />
Use a machine without the “arm bars,” and don’t hold<br />
on at all; this way you will get maximum benefits and<br />
maintain correct posture. If it’s impossible to pedal so fast<br />
without holding on, then wean off this habit gradually.<br />
— J. Horton<br />
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Slow mental<br />
decline with<br />
greens ________<br />
A study led by Martha<br />
Clare Morris, ScD,<br />
concludes that age<br />
related cognitive<br />
decline can be<br />
slowed with spinach,<br />
collards, kale and<br />
mustard greens. She<br />
explains that<br />
increasing one’s<br />
intake of leafy greens<br />
“could offer a very<br />
simple, affordable<br />
and non-invasive way<br />
of potentially<br />
protecting your brain<br />
from Alzheimer's<br />
disease and<br />
dementia."<br />
For the study, over<br />
950 older subjects<br />
were tracked for five<br />
years on average.<br />
There was a<br />
significant reduction<br />
in mental decline rate<br />
for those who ate<br />
greater amounts of<br />
the greens. Adults<br />
who ate one to two<br />
servings a day had<br />
the cognitive skills of<br />
someone 11 years<br />
younger when<br />
compared to subjects<br />
who ate no greens.<br />
You may be thinking,<br />
“People who eat a lot<br />
of greens are more<br />
likely to exercise, and<br />
maybe it’s the<br />
exercise that keeps<br />
the brain young.”<br />
However, the study<br />
adjusted for physical<br />
activity! The<br />
researchers also<br />
adjusted for<br />
education, smoking,<br />
gender and even age.<br />
68<br />
VITAMIN A<br />
FOLATE<br />
4 MCG<br />
THIAMIN<br />
VITAMIN<br />
B6<br />
The glycemic index, or GI, is a measure of the<br />
effects of carbohydrates on blood sugar levels.<br />
Carbohydrates that break down quickly during<br />
digestion, releasing glucose rapidly into the<br />
bloodstream, have a high glycemic index, while<br />
carbohydrates that break down more slowly, releasing<br />
glucose more gradually into the bloodstream, have a<br />
low glycemic index.<br />
For most people, foods with a low GI have<br />
significant health benefits. These benefits are known to<br />
be increased memory and reaction time, an increase in<br />
cognitive abilities and an overall increase in life span.<br />
CALORIES 81<br />
CARBOHYDRATE<br />
DIETARY FIBER<br />
POTASSIUM<br />
VITAMIN C<br />
QUERCETIN<br />
CALCIUM<br />
RIBOFLAVIN<br />
Why low glycemic<br />
foods prevent chronic<br />
disease and help<br />
increase life span<br />
By Aimee Hughes<br />
The reason is as follows<br />
When blood glucose levels rise in the body, insulin is<br />
released and helps glucose enter cells. Insulin converts<br />
glucose into glycogen (the major carbohydrate reserve of<br />
animals). Insulin also acts to stimulate protein synthesis,<br />
formation of fat tissue and increased cell growth.<br />
Unfortunately, high levels of glucose and insulin are<br />
associated with disease as well as accelerated aging.<br />
When we eat foods with high glycemic indexes on a<br />
regular basis, our bodies become insensitive to insulin.<br />
Without insulin, the body loses its ability to regulate<br />
its own blood sugar levels, which can lead to obesity,<br />
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Small glass of<br />
pomegranate<br />
juice +<br />
handful of<br />
dates ________<br />
This can be a winning<br />
duo against heart<br />
disease, say<br />
researchers from the<br />
Technion-Israel<br />
Institute of<br />
Technology. They say<br />
it provides maximum<br />
protection against<br />
clogged arteries.<br />
Pomegranate juice is<br />
powerful at fighting<br />
oxidative stress with<br />
its polyphenols.<br />
Dates are rich in<br />
phenolic compounds,<br />
which suppress the<br />
oxidation of “bad”<br />
cholesterol. The<br />
combination of the<br />
different phenolic<br />
antioxidants from<br />
pomegranate juice<br />
and dates really<br />
packs a vicious<br />
punch. Add the pits<br />
of dates to the duo,<br />
and you get a<br />
remarkable trio<br />
against heart disease.<br />
The recipe is four<br />
ounces of<br />
pomegranate juice<br />
plus three dates<br />
including their pits<br />
ground up into a<br />
paste. However,<br />
without the pits, the<br />
duo is better than<br />
either fruit alone.<br />
69<br />
depression, diabetes and other seriously undesirable<br />
conditions.<br />
Cancer is one such condition. Glucose provides the<br />
energy a tumor needs, and insulin activates growth<br />
factors that make it possible for a tumor to grow and<br />
proliferate. Study results published over the past several<br />
years in <strong>Nutrition</strong> Science News and Cancer Cell have<br />
linked high insulin levels to cancer incidence and to<br />
lower survival rates once cancer is diagnosed.<br />
While maintaining low glucose levels lowers risk of<br />
developing chronic diseases, it also activates a longevity<br />
gene called SIRT1. Normally, fasting glucose levels (the<br />
level of glucose in blood after you have not eaten for<br />
eight hours) are lower than 100 milligrams/deciliter.<br />
When glucose levels fall into the 80s or below, the<br />
production of insulin shuts down to prevent glucose<br />
from falling further. This is when the longevity gene<br />
kicks in. It also promotes the burning of fats and<br />
proteins for energy while simultaneously reducing risk<br />
for age related illnesses.<br />
For this reason, fasting is a good idea to practice<br />
from time to time. You could even choose to fast one<br />
day per week or one day per month. Other ways to<br />
control glucose levels while increasing life span is to<br />
eat foods with a low GI, avoiding foods cooked in fats<br />
and reducing the amount of heat we use while<br />
increasing the amount of moisture (cooking foods<br />
with broths, water, etc.).<br />
Another way to control glucose levels is to eat<br />
slowly. This gives insulin time to manage the<br />
carbohydrates that are processed by digestion.<br />
Meditation can help with this, as can thoroughly<br />
chewing your food.<br />
Eating meals in silence from time to time is a good<br />
idea, as is limiting your eating in front of the computer<br />
or TV. Messages from these stimulating sources will<br />
easily cause you to eat mindlessly and sometimes more<br />
rapidly.<br />
Cooking methods are an important part of the<br />
longevity equation as well. For example, if you choose<br />
to cook sweet potatoes (one of the best foods for<br />
longevity), you could puree the potatoes or lightly cook<br />
them in water.<br />
Pureeing sweet potatoes will increase the rate of<br />
glucose absorption, which is what we want to avoid.<br />
Lightly cooking them will have an easier effect on the<br />
body because the glucose will be taken in at a slower<br />
rate. Just as pureeing can greatly increase the rate of<br />
glucose absorption into the bloodstream, so can the<br />
amount of heat and cooking time.<br />
If we overcook foods we produce something referred<br />
to as AGE, or advanced glycation end-products. This<br />
occurs when proteins are combined with sugars or fats.<br />
AGE accumulates in the body over time and is<br />
associated with disease and deterioration in the brain<br />
and heart tissues.<br />
Foods with the highest amount of AGE include<br />
meats (especially processed ones like hot dogs and<br />
bacon), fats, butter, cream cheese, margarine,<br />
mayonnaise and cheese.<br />
How to avoid advanced glycation<br />
end-products<br />
> Always cook with moisture (water, broth).<br />
> Steam, boil or poach foods.<br />
> Avoid cooking with fats. You will be better off adding<br />
them to your cooked food.<br />
> Avoid eating browned, grilled or fried foods.<br />
> Do not add sugar to foods.<br />
> Reheat already cooked foods in a tempered glass<br />
pitcher or ceramic bowl in a heated water bath on the<br />
stove.<br />
> Avoid eating foods that have been cooked for a long<br />
time.<br />
> Avoid all high heat cooking methods.<br />
> Never cook longer than necessary to kill microbes<br />
and make the food digestible. Rule of thumb: Cooking<br />
foods al dente is a safe method. It’s also good to know<br />
that foods continue to cook after they are removed from<br />
heat due to their internal temperature.<br />
Color your diet with the<br />
following low GI foods:<br />
> Vegetables such as arugula, greens, broccoli,<br />
cauliflower, cucumbers, eggplant, mushrooms, onions,<br />
bell peppers, spinach, squash, tomatoes and turnips.<br />
> Fruits to eat include avocadoes, lemons, limes,<br />
strawberries, blueberries, cranberries and raspberries.<br />
> Olive oil and grapeseed oil are the best fats to add to<br />
food after it has been lightly cooked.<br />
> Almonds, walnuts, hazelnuts, pecans and pistachios<br />
are all excellent nuts to snack on.<br />
> Beans such as lentils and garbanzos have a low GI,<br />
while grains such as barley and quinoa are best. Z<br />
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America<br />
Shiitake<br />
mushrooms<br />
boost<br />
immune<br />
system ________<br />
A University of Florida<br />
study shows that in<br />
participants (ages 21<br />
to 41) who ate a<br />
cooked shiitake<br />
mushroom every day<br />
for 30 days, immunity<br />
was increased.<br />
There are thousands<br />
of species of<br />
mushrooms, but only<br />
about 20 are edible.<br />
Participants ate four<br />
ounces of the<br />
mushrooms every<br />
day.<br />
The gamma delta T-<br />
cells and level of<br />
inflammatory proteins<br />
in the subjects’ blood,<br />
prior to and after the<br />
30 days, was<br />
analyzed. "If you eat<br />
a shiitake mushroom<br />
every day, you could<br />
see changes in their<br />
immune system that<br />
are beneficial," says<br />
one of the<br />
researchers.<br />
Participants were<br />
required not to do<br />
anything to<br />
strengthen their<br />
immune system prior<br />
to or during the study,<br />
such as drink tea,<br />
take antioxidant<br />
supplements, eat<br />
probiotics or eat more<br />
than seven servings<br />
of produce a day.<br />
Alcohol, which<br />
suppresses immunity,<br />
was restricted.<br />
under drugs<br />
70<br />
It’s only about<br />
the money<br />
Are you aware that America<br />
consumes half the world’s<br />
pharmaceutical drug supply?<br />
By Lorra Garrick<br />
PThe obscene wealth of Big Pharma<br />
harmaceutical companies can’t make money off of<br />
cured cancer patients. “Big Pharma” profits only<br />
off of chronically sick people. Cures for cancer,<br />
Alzheimer’s, diabetes, AIDS, etc., will never exist as long<br />
as “medications” are developed with one main purpose<br />
in mind: to bring obscene wealth to Big Pharma.<br />
Nonprofit organizations that raise money for “the<br />
cure” have their hopes in the clouds, because Big<br />
Pharma’s no. 1 goal is to develop new drugs simply to<br />
keep dying people alive just a little longer … so that<br />
doctors can keep supplying them with expensive drugs.<br />
Now, that might not sound so bad: keeping dying<br />
people alive longer. But if the goal doesn’t shift from<br />
making billions of dollars to finding absolute cures,<br />
then people will continue to suffer and then drop like<br />
flies from the same afflictions that have been wiping<br />
people out for decades.<br />
“We have the most expensive health care system in<br />
the world,” says Jacob Teitelbaum, MD (internist),<br />
medical director of the Fibromyalgia and Fatigue<br />
Centers. “Yet it’s one of the least effective and most<br />
dangerous in the world.”<br />
About 106,000 U.S. people die every year from<br />
adverse reactions to drugs that are properly prescribed<br />
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Can milk<br />
benefit the<br />
brain? ________<br />
Milk often gets a bad<br />
rap, even skim milk,<br />
since we’re the only<br />
species that drinks<br />
milk from a different<br />
species and this is<br />
not what nature<br />
intended.<br />
A report in the<br />
American Journal of<br />
Clinical <strong>Nutrition</strong> says<br />
that milk may benefit<br />
the brain, not just<br />
bones and muscles.<br />
Sixty participants in<br />
the study reported<br />
their milk<br />
consumption in the<br />
days just prior to a<br />
brain scan. The ones<br />
who had recently had<br />
milk showed higher<br />
levels of glu-tathione,<br />
an antioxidant, in<br />
their brains.<br />
Oxidative stress,<br />
which glutathione<br />
could fight, is linked<br />
to Alzheimer’s and<br />
Parkinson’s disease.<br />
The more milk<br />
subjects drank prior<br />
to the scans, the<br />
more glu-tathione<br />
they had. To increase<br />
milk consump tion,<br />
you should opt for<br />
zero-fat organic milk.<br />
71<br />
and administered — to patients in hospitals. The<br />
annual deaths to outpatients properly taking prescribed<br />
drugs is estimated at tens of thousands more.<br />
Because of our profit-centered health care system,<br />
cancer — despite decades of research involving billions<br />
of dollars — still remains the no. 2 killer of Americans.<br />
And Alzheimer’s?<br />
Despite decades of “research,” this common disease<br />
(currently afflicting over 5.2 million Americans, 10<br />
percent under age 65!) continues to ravage the brain of<br />
everyone who gets it. When it comes to advances in<br />
Alzheimer’s treatments compared to 100 years ago, we’re<br />
still cavemen carrying around clubs.<br />
Name one disease cure in the last 50 years<br />
In the past 50 years there have been magnificent<br />
surgical advances and development of drugs that bring<br />
people back from near-death, induce labor in crisis birth<br />
situations and keep organ-transplant patients alive.<br />
Indeed, some drugs have extraordinary value, such<br />
as epinephrine to restart a stopped heart; opioid<br />
painkillers used on victims of amputations, serious<br />
accidents and late-stage cancer; anesthetics so that<br />
surgery can be performed; drugs that end parasite<br />
infestations; and antibiotics for infections. But we still do<br />
not have cures for disease.<br />
Look at standard cancer treatment: to kill<br />
(hopefully) cancer, physicians sock the patient’s entire<br />
body with poisons that also destroy healthy tissue. And<br />
we still have no weapons to routinely prevent a<br />
recurrence. It’s hit or miss, just like 50 years ago.<br />
“When you hear, ‘Sixty to 70 percent of patients<br />
showed no signs of cancer after conventional treatment,’<br />
you’re only hearing a five-year survival rate — not a<br />
lifetime survival rate,” says Shane Ellison, M. Sc., a<br />
pharmaceutical chemist from Santa Fe, NM. “They (Big<br />
Pharma, medical profession) treat a five-year survival<br />
rate as a ‘cure rate.’ It’s deceitful. After five years, over<br />
half the conventional patients have reoccurring cancer.”<br />
Actually, cures are out there, Ellison says. “Cures are<br />
flushed, yet cures are abundant.” Drug researchers learn<br />
of these cures while studying natural products to use as<br />
“lead” compounds. “Once they discover a cure, they<br />
bury the literature.”<br />
If this is too far-fetched to believe, it’s actually benign<br />
compared to other stunts that Big Pharma has pulled,<br />
such as manipulating clinical research data (e.g., creating<br />
nonexistent study participants and forged signatures,<br />
concealing information on dangerous side effects) so that<br />
the FDA could approve a hazardous drug.<br />
Inventing diseases for profit<br />
Big Pharma has actually invented medical conditions so<br />
it could have even more symptoms to market. Ellison<br />
says that ADHD is one of the most profitable invented<br />
conditions. “The psychiatric field is riddled with<br />
hundreds of illnesses that were also invented simply in<br />
order to manufacture a market.”<br />
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Really bad<br />
duo:<br />
obesityand<br />
pesticides ________<br />
A recent report in the<br />
Journal of Clinical<br />
Endocrinology and<br />
Metabolism says that<br />
the combination of<br />
obesity and pesticide<br />
exposure contributes<br />
more to the risk of<br />
cardiovascular<br />
disease in<br />
premenopausal<br />
women than does just<br />
obesity alone.<br />
The study included a<br />
look at the hormone<br />
disruptor DDT, which<br />
though banned in the<br />
1970s, still lingers in<br />
today’s environment<br />
— including foods.<br />
Inside the body, DDT<br />
breaks down into<br />
metabolites that<br />
accumulate in a<br />
woman’s fat tissue.<br />
As this accumulation<br />
grows, it can impede<br />
the protective effect<br />
of natural estrogen on<br />
heart health.<br />
The study showed<br />
that women with<br />
more metabolites in<br />
their belly fat were<br />
more likely to have<br />
above average blood<br />
sugar levels. Women<br />
with more of these<br />
estrogen mimickers in<br />
their blood had more<br />
systemic<br />
inflammation.<br />
72<br />
For example, “social anxiety disorder” is the<br />
psychiatric term for shyness. People are given drugs for<br />
this, even though behavior modification techniques and<br />
counseling can be equally, if not more so, effective.<br />
Or shyness may simply be a part of whom the<br />
person is; that individual isn’t sick at all. Maybe that<br />
person has simply been spending too much time around<br />
toxic, negative people, and the “social anxiety disorder”<br />
is a learned behavior.<br />
“Female sexual dysfunction” was an attempt to<br />
expand Viagra sales, and “adult attention deficit<br />
disorder” was created to justify advertising the children’s<br />
ADD drug Strattera to a whole new market: adults.<br />
Ellison explains, “When a natural remedy is<br />
identified, chemists identify the natural ingredients that<br />
show efficacy. The natural remedy is forgotten.<br />
Chemists then use a process known as combinatorial<br />
chemistry to design molecules that mimic the natural<br />
isolates. These copycats end up being toxic and less<br />
effective than their natural predecessors.”<br />
What happens when a good-faith physician attempts<br />
to leak out a natural cure? “Nobel laureate Linus<br />
Pauling went on a crusade for vitamin C’s healing<br />
properties,” says Ellison. “He was, and still is, lambasted<br />
by the media. Many have come forward with natural<br />
cures, but they are eventually discredited so much that<br />
people simply stop listening.”<br />
The media is controlled by Big Pharma, which<br />
“spends billions every year to pay for article placement<br />
in big news sources like CNN, USA Today and the<br />
NYT,” continues Ellison. The control is so pervasive<br />
that even fitness magazines are chock full of drug ads.<br />
Dr. Teitelbaum says, “There are now over 1,000<br />
physicians (board certified in internal medicine) who<br />
are on this crusade (for natural cures) — and are under<br />
attack by state medical boards for the crime of helping<br />
their patients get well.” America consumes half the<br />
world’s pharmaceutical drug supply.<br />
Fancy names to trick people<br />
People are attracted to the word “medicine.” Look at<br />
sleep drug ads, for example. The ads never refer to the<br />
product as a drug; it’s called “sleep medicine.”<br />
Insomnia can be cured naturally. Sleep drugs address<br />
the symptoms, not the cause, and are marketed as<br />
something you must take indefinitely (more big money<br />
for Big Pharma).<br />
The term pharmacotherapy is often used in reference<br />
to ADHD drugs. No physician would dare say, “Your<br />
son needs methamphetamine.” Popular ADHD drugs<br />
have the same chemical composition as the drugs in<br />
illegal meth labs.<br />
Ellison says, “People read or hear these words<br />
(judicious use of pharmacotherapy, pharmaceutical<br />
treatment) and think, ‘Wow, this must be something<br />
good!’ Since they don’t understand the term, they think<br />
they need a doctor to translate and begin practicing it<br />
on them. The whole idea of reinventing medical<br />
language to confuse the masses into ‘prescription<br />
submission’ is one reason that corporate drug sales are<br />
so effective today. This ‘medical speak’ is job insurance<br />
for physicians. It’s also a great way to hide all the<br />
dangers of modern medicine...since few are speaking<br />
the language, few can understand the dangers.”<br />
Most people taking drugs can’t even explain in<br />
layman’s terms how the drug works: “blind drug use,”<br />
says Ellison. “People swallow their drugs like a good<br />
American.” Many people can’t even name all their<br />
prescription drugs, much less explain what they’re for.<br />
How drug companies took over the FDA<br />
It’s truly all about the money. Ellison explains,<br />
“Pharmaceutical campaigning led to the passing of the<br />
1997 Food and Drug Administration Modernization Act<br />
(FDAMA). The FDAMA allows for a new drug’s<br />
approval based on only one clinical trial. In addition to<br />
lowering drug approval standards, pharmaceutical<br />
companies have ensured that the FDA is wellcompensated<br />
for their efforts.”<br />
This is not in alignment with having a sick person’s<br />
best interests in mind.<br />
“Pharmaceutical campaigning also led to the<br />
Prescription Drug User Fee Act (PDUFA) of 1992 and<br />
its reauthorization in 1997. The PDUFA allows the FDA<br />
to collect fees from pharmaceutical companies to review<br />
new drug applications. This sets a new precedent in<br />
drug approval. Previously, the United States Treasury<br />
funded the FDA. However, with the PDUFA, they now<br />
receive their paychecks directly from the pharmaceutical<br />
industry. This ensures that the FDA remains a lap dog to<br />
the pharmaceutical industry.”<br />
Examples of flushed cures and fraud<br />
Headaches and pain. “Aspirin is a knock-off of the<br />
active ingredient found in white willow bark,” says<br />
Ellison. “Willow bark has been shown to be twice as<br />
effective as Motrin in head-on research,” explains Dr.<br />
Teitelbaum. “Willow bark is very safe, where Motrinfamily<br />
medication (called NSAIDs) kill over 16,500<br />
Americans each year.”<br />
The natural substances glucosamine sulfate and<br />
chondroitin were shown to be more effective than<br />
Celebrex in a 2006 study by the National Institute of<br />
Health division of Complementary Medicine.<br />
“Because almost all of the study authors were on the<br />
drug company payroll, they misreported the data to say<br />
the natural remedies were not effective: Use Celebrex!”<br />
continues Dr. Teitelbaum.<br />
“Instead of looking at the actual data, the media<br />
largely parroted the researchers’ conclusions. This<br />
protected $4 billion a year in drug company profits —<br />
at the cost of over $3 billion a year in hospital bills to<br />
treat the side effects. That they picked researchers who<br />
were almost all (except one!) on the BP payroll to<br />
design and run a study on natural anti-arthritics is sadly<br />
the same thing they did with their depression and<br />
prostate studies — with equally skewed results.”<br />
Hyper kids. Ellison says, “Ritalin and many other<br />
stimulants are knockoffs of the active ingredients found<br />
in ma huang,” an herb. “Ritalin is an amphetamine. It<br />
can cause addiction and brain cell death. Despite false<br />
propaganda, ma huang is safe and increases mental<br />
focus without damaging the body. Ma huang is blacklisted,<br />
while Ritalin is dispensed to children.”<br />
Other side effects of ADHD drugs include skin rash,<br />
nausea, insomnia, disrupted heart rhythm, aggression<br />
and psychosis.<br />
High cholesterol. Research does not show that use of<br />
statin drugs (the no. 1 selling drug of all time) reduces<br />
mortality rates among persons with or without heart<br />
disease. “Yet, it does highlight a myriad of cholesterollowering-drug<br />
side effects that warrants a public health<br />
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Even a little<br />
bit of HFCS<br />
hurts ________<br />
When consumed for<br />
only 14 days by<br />
young healthy people,<br />
high fructose corn<br />
syrup significantly<br />
ups the risk factors<br />
for heart disease,<br />
says University of<br />
California, Davis,<br />
research. The study is<br />
the first to show that<br />
dose of HFCS in<br />
beverages directly<br />
relates to specific risk<br />
factors: a strong<br />
direct relationship.<br />
"These findings<br />
clearly indicate that<br />
humans are acutely<br />
sensitive to the<br />
harmful effects of<br />
excess dietary sugar<br />
over a broad range of<br />
consumption levels,"<br />
says lead study<br />
author Kimber<br />
Stanhope.<br />
Hourly blood draws<br />
were taken at the<br />
start and end of the<br />
study to measure<br />
levels of triglycerides,<br />
lipoproteins and uric<br />
acid: indicators of<br />
cardiovascular<br />
disease risk. The<br />
increased risk was<br />
greater in men and<br />
independent of any<br />
weight gain.<br />
73<br />
“Here at BigPharma we’re 100% behind the benefits of spiritual and<br />
natural remedies, which is why we’ve developed Virtually Natural,<br />
a medicine to pharmaceutically enhance your experience.”<br />
crisis,” says Ellison.<br />
Depression/anxiety/bipolar disorder. Deep<br />
depression can be very serious, but many physicians will<br />
prescribe antidepressants simply if a fully functioning<br />
patient says, “I’m not as happy as I used to be.”<br />
Physicians will prescribe drugs if all the patient<br />
complains about is anxiety, nervousness or stress, even<br />
though these are perfectly normal aspects of being<br />
human and have a slew of natural treatments. “And an<br />
overall review of studies shows antidepressants to be no<br />
more effective than placebo!” says Dr. Teitelbaum.<br />
Ellison says, “The definition of being bipolar is<br />
slowly being broadened in order to broaden the<br />
market.” Nowadays, a person with mere ups and downs<br />
can be diagnosed as bipolar and hence be talked into<br />
taking drugs.<br />
Why does the medical profession<br />
go along with this?<br />
Big Pharma won’t push natural supplements because<br />
“they clash with the drug company business model,”<br />
says Ellison. “Natural medicine cannot be patented and<br />
subsequently monopolized. Only dangerous, man-made<br />
prescription drugs carry patent rights. And this is what<br />
satisfies a drug company’s voracious appetite for wealth.<br />
Natural cures are too cheap and don’t carry patent rights<br />
to make money compared to prescription drugs. And as<br />
long as drugs make money, the model isn’t going<br />
anywhere. In the drug model, success is measured by<br />
wealth, not health. Thus, even if it kills millions (which<br />
it does), it doesn’t really matter as long as it’s making<br />
billions (which it does).”<br />
Medical schools are funded by drug companies. The<br />
brainwashing tactics await for impressionable young<br />
adults, ingraining into them that the solutions to treating<br />
disease are drugs and cutting off body parts or removing<br />
organs. Medical school doesn’t teach natural treatments.<br />
Explains Dr. Teitelbaum, “Doctors believe in what<br />
they do, and think that they are protecting the public<br />
from natural quacks, because their medical school<br />
professors — often getting their research funding and<br />
speaker fees from drug companies — told them that it<br />
was unscientific quackery. Medicine in this way is much<br />
more of a religion than it is science. The collusion<br />
between BP and standard medicine to create an<br />
environment of misinformation, to eliminate<br />
competition from holistic practitioners offering cheaper<br />
and safer options, is fairly pervasive.”<br />
Another reason that medical doctors preach drugs<br />
over nature is that the physician risks getting his or her<br />
license revoked for touting natural medicine, says<br />
Ellison. “Doctors who don’t prescribe drugs are met<br />
with an army of drug reps, lawsuits and reprimands<br />
from state licensing boards.”<br />
Dr. Teitelbaum concurs fully and explains, “Standard<br />
physicians file a complaint with the medical board, and<br />
then boards ignore the scientific research and sanction<br />
the doctor. Standard doctors are often happy to testify<br />
that the holistic doctor was a ‘dangerous quack’ no<br />
matter how reasonable the holistic treatment. You’re<br />
more likely to lose your license because you cured a<br />
patient using natural remedies than you are if you maim<br />
a patient by doing surgery when drunk!”<br />
A common belief is that physicians get a bonus from<br />
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Natural<br />
depression<br />
treatment:<br />
resveratrol ________<br />
No, this doesn’t mean<br />
when you feel<br />
depressed, drink<br />
wine. Depression can<br />
be caused by social<br />
stress. Susan K.<br />
Wood, PhD,<br />
conducted an<br />
experiment in which a<br />
rat bullied a smaller,<br />
more timid rat.<br />
The bullied rats<br />
developed<br />
depression-like<br />
symptoms and<br />
inflammation. Rats<br />
that didn’t develop<br />
depression also didn’t<br />
get inflammation. In a<br />
follow-up experiment,<br />
the bullied rats were<br />
given resveratrol —<br />
the human equivalent<br />
of what’s found in six<br />
glasses of wine. This<br />
antioxidant blocked<br />
the increased<br />
inflammation in the<br />
rats’ brains and<br />
prevented the<br />
depression<br />
symptoms.<br />
Resveratrol is found<br />
in the skin of red<br />
grapes and in<br />
supplements. It’s best<br />
to get this antiinflammatory<br />
compound from red<br />
grapes and<br />
supplements.<br />
74<br />
a drug company based on how much of its drug they<br />
prescribe.<br />
What actually happens is that drug companies pay<br />
doctors “speaker fees” and “research fees” to show up at<br />
seminars and conferences in different cities (all<br />
expenses paid) and speak in support of the drug.<br />
The fees are not significant for most physicians<br />
attending the conference, adds Dr. Teitelbaum, but these<br />
vacation-like excursions supply continuing education<br />
credits that are required for medical license renewal.<br />
“The amounts paid to the professors giving the lectures,<br />
however, can be very high,” continues Dr. Teitelbaum.<br />
“Almost all the information physicians receive is<br />
paid for by drug companies who sponsor their<br />
conferences, journals and the drug reps. These three<br />
areas supply the vast majority of the info physicians<br />
receive, and doctors do not know the drug company is<br />
controlling this info, and that most of their education is<br />
really simply slick drug company ads masquerading as<br />
educational activities and science.”<br />
When a hospital medical director says, “There are no<br />
large-scale studies showing that natural supplements<br />
work or that you can heal illness with diet,” it’s worded<br />
to sound as though a lot of such research has been done,<br />
and results were dismal.<br />
But “There are no large-scale studies showing …”<br />
really means that there are no large-scale studies, period,<br />
none at all! Or, says Dr. Teitelbaum, the physicians have<br />
“not bothered to read the research.”<br />
The statement “There’s no research …” is very<br />
misleading. Citing the fact that the research is<br />
nonexistent is a profoundly weak argument against<br />
natural treatments.<br />
And there never will be large-scale human trials<br />
funded by Big Pharma involving natural compounds<br />
that show promise at conquering killer diseases. Big<br />
Pharma, the FDA and the medical profession will not<br />
profit off natural cures.<br />
Thus, the funding for natural-cure research is<br />
severely restricted. Who knows? The cure for cancer<br />
could be sitting inside the graviola fruit. We’ll never<br />
know as long as drug companies control research,<br />
medical schools and mainstream media.<br />
You’d think that Big Pharma’s top guns would still<br />
push for cures, if for no other reason that they themselves<br />
might one day be stricken with an incurable disease.<br />
But on their way to the top of Big Pharma’s<br />
hierarchy, these executives, “though often nice and wellmeaning<br />
people,” says Dr. Teitelbaum, are programmed<br />
to think a certain way, blinded by greed, and “they soon<br />
begin to believe their own lies. In any business, it can<br />
get cut-throat.”<br />
Solutions?<br />
One solution would be the requirement that state<br />
medical boards conduct peer reviews on the physician<br />
in question, says Dr. Teitelbaum.<br />
“For example, as an internist, I can’t review a heart<br />
surgeon to decide if they used the right technique.<br />
Medicine refuses to acknowledge holistic medicine as a<br />
specialty, and won’t recognize the American Board of<br />
Holistic Medicine (ABHM).<br />
“In fact, they have refused to accept any new specialties<br />
for over 30 years (why allow any new competition?),<br />
putting medicine decades behind the science. If states<br />
required that all holistic cases be reviewed by a peer (as is<br />
the case with all other cases) who is board certified in<br />
holistic medicine, it would largely solve the issue. In<br />
addition, take regulation of natural products out of the<br />
hands of the FDA and put it in the hands of an agency<br />
staffed by experts in natural medicine.”<br />
What can individuals do? Drug ads typically tell the<br />
consumer, “Ask your doctor if (drug name) is right for<br />
you.”<br />
The problem with asking your doctor is that the<br />
physician is getting marketed the same way that the<br />
public is. Your physician will most likely bounce back<br />
to you the same information that you’ve been drowned<br />
in by media outlets.<br />
Also, note that some drug TV commercials tell the<br />
viewer, “For more information on (drug name), see our<br />
ad in Lady’s Home Living.” By law, the TV ad must cite<br />
the main dangers of the drug — and usually they do —<br />
while the commercial shows handsome people sailing<br />
crystal blue waters or strolling hand in hand along the<br />
beach amid a brilliant sunset — a great way to soften<br />
the impact of hearing all those side effects.<br />
But the law does not require additional information.<br />
In fact, the TV ad’s directive to more information is<br />
usually only in tiny print that shows briefly at the<br />
bottom of the screen: See our ad in Lady’s Home Living.<br />
Most viewers will miss this. Secondly, how many men<br />
will forage through Lady’s Home Living for the ad?<br />
By not giving a web site address, the TV ad tricks<br />
people into thinking that to get additional side-effect<br />
information, they must go out and buy a magazine and<br />
rummage for the ad.<br />
A significant percentage of TV viewers who have<br />
computers will actually fall for this ruse and will decide<br />
it’s a hassle and won’t bother at all, not even thinking to<br />
check the drug’s “official” web site.<br />
Drug companies know this; it’s their plan, so that<br />
fewer people know the details, such as those listed on<br />
the Strattera web site: “In some children and teens,<br />
Strattera increases the risk of suicidal thoughts.”<br />
One can’t help wonder where our war on cancer<br />
would be if, beginning 50 years ago, all medical research<br />
had focused on finding natural cures without any<br />
consideration of profits.<br />
Wouldn’t it be great if all world leaders got together<br />
in a united front, put away their differences in religion<br />
and politics, and strove to find a cure for cancer?<br />
Wouldn’t it be great if we could do away with the riots<br />
in major U.S. cities and put all that energy into finding<br />
cures for disease?<br />
Maybe with the aforementioned proposed changes,<br />
the cure for cancer would still be years off, but at least<br />
we’d be accelerating closer to a host of proven, natural,<br />
safe treatments that, although required to take<br />
indefinitely, at least would keep 100 percent of cancer<br />
patients alive and kicking for years to come.<br />
And maybe, just maybe … nobody would fear<br />
growing old, because the daily herbal cocktail that<br />
prevents Alzheimer’s would have been discovered.<br />
Are drugs really better than nature? Maybe it’s up to<br />
each individual to decide, considering that many cures<br />
for disease may be sitting right under our noses but<br />
impossible to grab.<br />
We must examine this issue using common sense<br />
and personal research, and, “if we are really desperate,”<br />
says Ellison, perhaps settle for ingesting toxic drugs that<br />
merely slow down the dying process. Z<br />
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Eat your<br />
fruits,<br />
vegetables<br />
and …<br />
pesticides? ________<br />
Come on already,<br />
stop allowing yourself<br />
to think that the<br />
pesticide residue on<br />
conventional produce<br />
is harmless. We’re<br />
talking about the OP<br />
here, and we don’t<br />
mean original poster.<br />
OP stands for<br />
organophosphate, a<br />
poison that gets<br />
sprayed on crops and<br />
is linked to illness.<br />
A recent study, which<br />
appears in<br />
Environmental Health<br />
Perspectives, says<br />
that people who ate<br />
organic produce had<br />
significally lower OP<br />
exposures than those<br />
who ate conventional<br />
produce.<br />
You can’t rinse<br />
pesticides off, either,<br />
because the crops<br />
are treated with these<br />
poisons from the<br />
start. So even if you<br />
scrub a<br />
conventionally grown<br />
apple for five minutes<br />
with filtered water …<br />
what about the<br />
inside? How do you<br />
rinse off every internal<br />
cellular layer?<br />
Apples are among the<br />
most heavily sprayed<br />
crops. Other “dirty<br />
dozen” crops include<br />
strawberries, spinach,<br />
grapes, celery and<br />
potatoes.<br />
75<br />
Fat,sick and<br />
almost dead?<br />
Four best strategies to power up your trainees, by top nutrition experts<br />
Exercise<br />
By Kennie Drake<br />
1ARNOLD SCHWARZENEGGER said that once<br />
he started training, he didn’t get sick for years<br />
and years. Exercise works wonders in the<br />
human body. If you want to avoid sickness,<br />
exercise is the best way to do so. Exercise<br />
supercharges the immune system and builds the entire<br />
body up. It releases all kinds of beneficial elements.<br />
Time and again, industry and the FDA report the<br />
failure of various new drugs to cure illness. The failure<br />
rate for most drugs is massive. And although a few<br />
drugs do help in one area, they have side effects that are<br />
almost as bad as, or in some cases worse than, the<br />
original problem.<br />
Drugs can actually make you sick, not well, and are<br />
not the answer to staying healthy. Exercise is the key to<br />
staying healthy, and staying healthy is the best<br />
approach, rather than taking drugs. Living long and<br />
healthy comes from one thing, and it isn’t found in a<br />
bottle. It’s exercise that makes the key difference.<br />
Boost your immune system and mood<br />
Your body’s immune system is a built-in power plant to<br />
overcome illness. However, it doesn’t always work at<br />
optimum levels. If you abuse your body or simply let<br />
things go, your immune system won’t work at top<br />
levels. There’s one key to significantly elevating your<br />
immune system: exercise.<br />
Exercise makes your immune system much stronger,<br />
and the more powerful immune system fights off simple<br />
bacterial and viral infections successfully.<br />
Exercise also elevates your mood, a significant but<br />
often overlooked tool for staying healthy. Your mood<br />
greatly affects your health, and exercise acts as a rocket<br />
for your mood, quickly lifting it up. Additionally,<br />
exercise lowers stress levels, and arrested stress is also a<br />
way in which health is protected.<br />
Multiple benefits<br />
Workouts (when performed consistently) not only<br />
boost mood but also lower blood pressure, prevent heart<br />
disease and stroke, beat back non-insulin-dependent<br />
diabetes, benefit the back, and prevent obesity and<br />
osteoporosis. And exercise reduces your chances of<br />
getting cancer and heart attacks.<br />
There’s no drug that takes on all of these maladies,<br />
but amazingly exercise addresses each of them. Working<br />
out strengthens your immune system to overcome<br />
virtually all of these challenging illnesses.<br />
Exercise’s many benefits add up to lower the risk of<br />
the biggest issue of all — dying prematurely.<br />
Few people disagree on any of this, yet most<br />
people do not consistently exercise. This is because<br />
many people who think they get “plenty of exercise”<br />
actually get very little. Housework should not count as<br />
exercise. Neither should being on one’s feet “all day” at<br />
Costco, Walmart, Kohl’s and wherever else they run<br />
errands.<br />
If the activities of daily living truly counted as<br />
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exercise, America would be the land of the robust,<br />
strong and super healthy.<br />
So what is real exercise, then? It includes strength<br />
training (e.g., barbells, kettlebells) and structured cardio<br />
such as with the use of cardio equipment, brisk<br />
walking, swimming, jogging, group fitness classes, yoga<br />
and Pilates.<br />
Plant-based<br />
diet<br />
associated<br />
with lower<br />
risk of death<br />
from heart<br />
disease and<br />
stroke ________<br />
If you’re struggling to<br />
keep your diet plant<br />
based as opposed to<br />
animal based, remind<br />
yourself that yet<br />
another study links a<br />
pro-vegetarian diet to<br />
a lower chance of<br />
dying from heart<br />
disease and stroke.<br />
The researchers<br />
analyzed the eating<br />
habits of over 450,000<br />
people. A diet of 70<br />
percent plant foods<br />
meant a 20 percent<br />
lower risk of mortality<br />
from heart disease<br />
when compared to<br />
people whose diets<br />
were under 45<br />
percent plant foods.<br />
The results of the<br />
analysis were<br />
adjusted for things<br />
like exercise, alcohol<br />
intake, body mass<br />
index and smoking.<br />
The study’s lead<br />
author, Camille<br />
Lassale, recommends<br />
replacing some<br />
animal foods with<br />
plant foods rather<br />
than going hardcore<br />
vegetarian.<br />
76<br />
Keep body weight<br />
down<br />
By Mick Coe<br />
2THE HUMAN BODY is primarily composed<br />
of three substances: muscle, fat and bone<br />
(with blood and some connecting tissue<br />
interplaying between the trio). When your<br />
body gets larger, it’s gaining in one of these<br />
three areas. Once you reach adulthood, bone growth<br />
stops. That leaves any gains in size coming from either fat<br />
or muscle.<br />
Muscle gains are rare unless you’re in a hardcore<br />
training routine backed up with adequate nutrition.<br />
Therefore, by a process of elimination, we see that size<br />
gains for most people come in the form of fat.<br />
Unhealthy size<br />
Excess body fat poses a variety of problems. Cardiac<br />
experts unanimously recommend keeping the body<br />
weight down.<br />
Community Memorial Hospital of Menomonee Falls,<br />
Wisconsin, points out: “Being excessively overweight is<br />
a risk factor for many illnesses, including heart disease<br />
and stroke. Excess weight increases the strain on the<br />
heart and contributes to high blood pressure, high<br />
blood cholesterol and diabetes.”<br />
How many fat 80-year-olds have you seen lately?<br />
The stark truth is that fat people don’t make it deep into<br />
old age. The few who do are confined to scooters or<br />
need walkers.<br />
The course for the overweight is a premature death,<br />
along with painful knees, hip degeneration, vertebral<br />
disk degeneration and diminished overall mobility. Ever<br />
notice that outspoken advocates of “fat acceptance” who<br />
appear on TV tend to be on the young side? Where are<br />
the 50-plus advocates?<br />
Excess fat tends to show up most predominately in<br />
the middle of the body (the “apple shape”), and that<br />
equates to real trouble. The Boston Medical Center<br />
states: “New studies on the relationship between waist<br />
size and the risk for developing heart disease, diabetes<br />
and other illnesses suggest that some belt-tightening<br />
may be in order. The circumference of the waist appears<br />
to be a better predictor of disease than calculating body<br />
fat using weight-to-height or waist-to-hip ratios,<br />
researchers have found.”<br />
Waist size correlates to blood pressure, cholesterol<br />
and blood glucose issues. However, people who are pear<br />
shaped, with excess fat built up in the thighs, glutes and<br />
arms, aren’t off the hook from potential disaster.<br />
Though being “thin” is a risk factor for osteoporosis,<br />
it’s being thin in the absence of weight-bearing exercise<br />
that’s the real risk factor!<br />
In a study published in the New England Journal of<br />
Medicine (April 2003), researchers Eugenia Calle, PhD,<br />
and colleagues determined that overweight and obesity<br />
may account for 20 percent of all cancer deaths in U.S.<br />
women and 14 percent in U.S. men. That means 90,000<br />
cancer deaths could be prevented each year if Americans<br />
could only maintain a normal, healthy body weight.<br />
Fat, sick and almost dead<br />
Research consistently points to a huge problem with<br />
obesity — it clearly damages the human body. Consider<br />
the following: the primary physical consequence of<br />
obesity is atherosclerotic cardiovascular disease<br />
(ASCVD). The Journal of Clinical Endocrinology and<br />
Metabolism (June 2004) points out that obesity acts on<br />
many metabolic pathways, producing many potential<br />
risk factors. Here are some of the many ways in which<br />
obesity harms the human body:<br />
Bone health is negatively affected by obesity.<br />
Research presented at the Radiological Society of North<br />
America (2010) revealed that abdominal obesity is a risk<br />
factor for both bone loss and osteoporosis.<br />
Researchers and physicians have long known that<br />
abdominal fat has a strongly negative effect on the body,<br />
including issues such as heart disease and diabetes.<br />
They are now discovering it can affect the lungs. Studies<br />
now show that abdominal fat is linked to the<br />
development of asthma.<br />
The findings on the asthma/belly fat risk were<br />
presented at the European Respiratory Society’s Annual<br />
Congress in Amsterdam (2011). People with abdominal<br />
fat have a higher tendency to develop asthma.<br />
People who are overweight have a higher incidence of<br />
migraine headaches than do those with a smaller<br />
waistline, according to research presented at the American<br />
Academy of Neurology’s 61st Annual Meeting (2009).<br />
Middle-age people who have a large midsection have<br />
a higher probability of having dementia when they<br />
reach their 70s. Research found that the people who had<br />
the largest bellies were approximately three times more<br />
likely to develop dementia than those who had the<br />
smallest waistlines.<br />
Obesity is one of the most expensive factors in health<br />
care. Obesity is even more expensive for health care than<br />
smoking, according to a study published in the Journal of<br />
Occupational and Environmental Medicine (April 2012).<br />
The costs associated with obesity were almost 50<br />
percent higher than those associated with smokers, and<br />
for the morbidly obese, the costs were exponentially<br />
higher.<br />
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Vitamin ________ D<br />
Vitamin D is a very<br />
important<br />
macronutrient for<br />
those wishing to build<br />
muscle. A<br />
macronutrient is the<br />
term given to<br />
nutrients that the<br />
body needs in<br />
relatively large<br />
amounts. Vitamin D is<br />
vital for the muscle<br />
building process<br />
because it supports<br />
the nervous system<br />
and musculo-skeletal<br />
system.<br />
Perhaps most notable<br />
about this nutrient is<br />
its importance for<br />
bone health. Though<br />
training with weights<br />
makes bones<br />
stronger, bones that<br />
are suffering from<br />
vitamin D deficiency<br />
will not be strong<br />
enough to support a<br />
bodybuilding regimen.<br />
It’s a two-way street,<br />
because working<br />
muscles pull on<br />
bones, making the<br />
bones denser, but<br />
weak, sick bones<br />
cannot support a lot<br />
of pulling.<br />
Vitamin D is found in<br />
many fortified foods<br />
such as milk, cereal<br />
and bread, and the<br />
body also<br />
manufactures this<br />
macronutrient from<br />
sunlight exposure (10-<br />
15 minutes a day is<br />
adequate). Daily<br />
dose: 400-1,000 IUs.<br />
Overdosing can be<br />
toxic, as this vitamin<br />
is not water soluble.<br />
77<br />
A lot of extra pounds in the abdominal area and<br />
obesity measured by BMI are both big factors causing<br />
higher health care costs. The higher the BMI rating, the<br />
higher the health care costs.<br />
Obesity increases the probability of problems during<br />
pregnancy. The possible issues include complications for<br />
both the mother and the baby.<br />
A study published in The Journal of Maternal-Fetal<br />
and Neonatal Medicine (2012) found that obesity issues<br />
in pregnancy include premature labor, hypertension,<br />
gestational diabetes, macrosomy of the fetus and<br />
unexplained death during labor.<br />
Depression is more likely to be an issue for obese<br />
people. The link between obesity and depression was<br />
strongest for those in high socioeconomic status<br />
categories and for women, according to a study<br />
published in Clinical Psychology: Science and Practice<br />
(March 2008).<br />
Women who are obese have an elevated risk of<br />
breast cancer, as noted in a study in Nutrición<br />
Hospitalaria by the University of Granada. The risk is<br />
particularly high for those who are morbidly obese. The<br />
study found that obesity was the most relevant factor<br />
for the early development of breast cancer.<br />
Being very overweight directly affects the heart,<br />
including changing the size and structure of the heart<br />
and its electrical function. The excess fat strains the<br />
heart and elevates blood pressure. Researchers are now<br />
finding that obesity also causes electrical abnormalities<br />
in the heart chamber itself.<br />
A lot of excess body fat, when combined with<br />
diabetes, increases the risk of heart disease twofold.<br />
Obesity is at least as great a risk factor for heart failure<br />
as it is for stroke or heart attack.<br />
Overweight men have a higher prevalence of low<br />
testosterone levels than do men who carry less body<br />
weight. Research presented at the Endocrine Society’s<br />
94th annual meeting noted that low testosterone levels<br />
are common in overweight men with prediabetes.<br />
Researchers at Penn State University found that obesity<br />
is a contributing factor to sleepiness during the day. They<br />
pointed to weight loss as one of the primary steps to<br />
overcoming the excess sleepiness that many experience.<br />
Studies at Mayo Clinic have linked obesity to liver<br />
cancer. Mayo Clinic researchers also believe there’s a<br />
link between high levels of body fat and rheumatoid<br />
arthritis. The Mayo studies found that a history of<br />
obesity puts women at significant risk of developing<br />
rheumatoid arthritis.<br />
Obesity is a known risk factor for developing type 2<br />
diabetes, and the longer a person is overweight, the<br />
higher the odds are that type 2 diabetes will result.<br />
Findings published in Arthritis and Rheumatism point<br />
to a link between obesity and gout. The study<br />
concluded that reducing excess weight could help<br />
prevent further escalation of gout and hyperuricemia in<br />
the population.<br />
Research indicates that obesity is a known risk factor<br />
for fertility problems, with severely obese women much<br />
less likely to achieve pregnancy when compared to<br />
normal weight women, according to a study in the<br />
journal Human Reproduction (December 2007).<br />
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Why doesn’t<br />
food<br />
addiction<br />
involve<br />
healthy<br />
foods? ________<br />
Why is it that when<br />
someone struggles<br />
with food addiction,<br />
the menu is always<br />
laden with processed<br />
foods full of additives<br />
and especially sugar?<br />
University of Michigan<br />
researchers wanted<br />
to find out.<br />
But unfortunately, the<br />
researchers couldn’t<br />
nail the explanation.<br />
We all know that<br />
highly processed<br />
foods just taste so<br />
good, but this isn’t<br />
what drives the<br />
addiction, since many<br />
people — though<br />
loving these foods —<br />
won’t overeat them.<br />
It’s not known if such<br />
foods can bring out<br />
addiction-like<br />
responses. What’s<br />
known is that<br />
unprocessed foods<br />
like tuna and brown<br />
rice were not linked<br />
to addictive eating<br />
behavior.<br />
Perhaps foods like<br />
pizza, nachos and<br />
candy have<br />
“rewarding”<br />
properties, says the<br />
lead study author,<br />
Erica Schulte. The<br />
specific properties of<br />
junk foods that fuel<br />
addiction have yet to<br />
be identified.<br />
78<br />
Detoxification<br />
By Damian D. Dubé<br />
3A TOXIN is something that interferes with<br />
normal physiology and negatively affects<br />
bodily function, negatively affecting one’s<br />
health, metabolism and athletic<br />
performance.<br />
Toxins are present in what we eat or drink, what we<br />
apply to our skin and hair, what we use to wash our<br />
clothes and sanitize our homes and workplaces, and<br />
pharmaceuticals, both prescription and over-thecounter.<br />
Electronics such as cell phones, computers and<br />
wireless devices also emit toxins that can wreak havoc<br />
on our cells and overall health.<br />
At any given moment of every day, cells of the<br />
human body are performing an unimaginable number<br />
of functions, all of which generate waste. That waste is<br />
then eliminated to ensure your survival. For example:<br />
> If you don’t rid yourself of carbon dioxide, you<br />
will asphyxiate.<br />
> If you don’t remove uric acid, you can develop<br />
gout or heart disease.<br />
> If you don’t rid yourself of food debris, you may<br />
develop bowel disease.<br />
> If you don’t remove homocysteine from the<br />
breakdown of certain amino acids, you’re more likely to<br />
develop Alzheimer’s and heart disease.<br />
If toxins are not dealt with in a timely manner, your<br />
systems are overworked. Your body has its own built-in<br />
mechanisms to remove all those aforementioned waste<br />
products, or toxins, to prevent disease.<br />
However, especially in today’s world, most of us are<br />
accumulating toxins at a much greater rate, and the<br />
body can’t keep up with the removal process. Therefore,<br />
it’s necessary to provide some assistance with the waste<br />
removal.<br />
How do we safely and effectively remove toxins from<br />
the body? Although cleaning up one’s diet can help with<br />
subtle detoxification over a prolonged period of time, as<br />
mentioned, it’s more and more essential to periodically<br />
perform an intense detoxification program. Be careful<br />
when choosing a detoxification program, however.<br />
It’s not recommended to pick up a commercial detox<br />
off the shelf at the local health food store, as most focus<br />
only on releasing toxins from your tissues but do<br />
nothing to fully remove them from the body.<br />
An effective detoxification/cleanse is a compilation of<br />
many bodily systems and organs working together to<br />
neutralize and eliminate toxins from the body. This<br />
process involves the liver, kidneys, lungs, intestines,<br />
skin, lymphatic and circulatory systems.<br />
First, we need to release the toxins from the tissues<br />
in which they are stored, typically fat tissue. The<br />
enzymes of the liver help to convert those toxins from<br />
fat-soluble to water-soluble molecules.<br />
The liver then attempts to neutralize those toxins,<br />
but in order to do so, it requires an abundance of<br />
energy, vitamins, minerals, nutrients and antioxidants.<br />
Once the toxins are neutralized, they are circulated<br />
through the blood into the kidneys and released<br />
through the urine. If they are not neutralized, the<br />
kidneys will not pick them up, and they will continue<br />
to circulate and be deposited back into the fat tissue,<br />
where they will continue to cause damage.<br />
To initiate this process, one should start by going on<br />
an elimination diet, eliminating all foods that are acidproducing,<br />
like processed foods, red meats, dairy, sugar,<br />
eggs, grains, coffee and alcohol, among others.<br />
Starting and ending your day with at least 16 ounces<br />
of filtered water will also assist in flushing waste from<br />
the body.<br />
Also during this phase, try reducing exposure to<br />
environmental toxins like aluminum or Teflon pans,<br />
fluoride toothpaste, aluminum- containing<br />
deodorants, chemical cleaning supplies and electronic<br />
and wireless devices. Also consider adding a filter to<br />
your water source, both for drinking and for bathing.<br />
After about a week, you would begin the<br />
detoxification process by cleansing and fasting. Generally,<br />
this would be two liquid meals containing a juiced blend<br />
of alkaline-forming fruits and vegetables, nuts and seeds,<br />
and a third meal containing animal proteins like wild<br />
game, chicken or coldwater fish, plus dark green<br />
vegetables like kale. Attempt to consume as much raw<br />
food as possible, at least 51 percent of the diet.<br />
You would also consume an abundance of<br />
supplemental nutrients, vitamins, minerals and<br />
antioxidants. Those extra nutrients will aid in the<br />
energy production for the detox to be successful and the<br />
neutralization and elimination of those stored toxins.<br />
Upon completion of the third week, you will have<br />
increased mental clarity, improved bowel movements,<br />
improved metabolism and weight loss, increased energy,<br />
improved sleep and much more.<br />
Because this method is a rather intense one, it’s<br />
recommended to seek out a qualified practitioner with<br />
proper credentials to assist with such a program.<br />
If any of the following conditions apply, you should<br />
refrain from performing a cleanse/detoxification<br />
program without first consulting with a qualified<br />
practitioner:<br />
> You’re pregnant or nursing<br />
> You’re type 1 diabetic<br />
> You’re rapidly losing weight due to advanced<br />
cancer<br />
> You’re taking medications that require stable blood<br />
concentrations, such as blood thinners, anti-arrhythmics<br />
or anticonvulsants<br />
> You have any other disease that requires close<br />
monitoring and in which changes in your body<br />
chemistry may be detrimental.<br />
Avoid cancer!<br />
By Dr. Case Adams<br />
4CANCER is the modern plague. The<br />
plagues of the past might have killed a<br />
few million people over a span of a few<br />
years. Cancer, on the other hand, has<br />
been killing millions of people every<br />
year for decades. In 2008-2009, cancer deaths reached<br />
7.5 million globally.<br />
The risk of getting cancer is now great. A 2011 U.S.<br />
National Cancer Institute report found that 45 percent<br />
of U.S. men and 38 percent of U.S. women will develop<br />
cancer in their lifetimes. And about one in five people<br />
will die from cancer.<br />
The most prevalent cancers include those of the<br />
breast, prostate, colon and bladder, and melanoma and<br />
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Add coconut<br />
oil to<br />
exercise for<br />
lower blood<br />
pressure ________<br />
Coconut oil has<br />
gained a lot of<br />
attention recently,<br />
and for good<br />
reason. It’s getting<br />
closer and closer to<br />
qualifying as a<br />
superfood.<br />
A study in Applied<br />
Physiology,<br />
<strong>Nutrition</strong>, and<br />
Metabolism reports<br />
that the<br />
combination of<br />
coconut oil and<br />
exercise in<br />
hypertensive rats<br />
brought the<br />
animals’ blood<br />
pressure back to<br />
normal.<br />
Exercise only, or<br />
coconut oil<br />
supplementation<br />
only, reduced the<br />
high blood pressure<br />
but did not bring it<br />
to a normal level.<br />
How can you get<br />
more coconut oil<br />
into your diet?<br />
Whatever oil you<br />
cook with, replace<br />
with coconut oil. It<br />
doesn’t degrade<br />
from heat like olive<br />
oil does. For<br />
example, use it for<br />
scrambling eggs or<br />
making omelets,<br />
stir frying<br />
vegetables and<br />
frying salmon<br />
patties.<br />
79<br />
lymphoma. According to the CDC, nearly 20 million<br />
people have been diagnosed with cancer — 8.5 percent<br />
of the U.S. population.<br />
Doctors and researchers have been struggling to get a<br />
grip on cancer for decades. Billions have gone into cancer<br />
research over the past three decades. While radiation and<br />
chemotherapy are extending survival rates (though not<br />
by a lot), cancer incidence is still out of control.<br />
That’s because this disease, unlike the plagues of the<br />
past, is not a communicable disease. People do not<br />
“catch” cancer. Rather, cancer is a genetic anomaly. A<br />
cellular abnormality. A cell in the body becomes<br />
deranged and turns against the body.<br />
So what is DNA anyway?<br />
DNA is a huge stacked chain of amino acid sequences<br />
linked to a sugar-phosphate “backbone.” DNA is like a<br />
computer language. Computer machine language uses a<br />
binary system of bits and bytes to instruct the computer.<br />
The DNA of the cell is arranged very similarly.<br />
Instead of a two-state binary bit, DNA uses a<br />
quaternary (four-state) system in the form of one of<br />
four amino bases — adenine (A), cytosine (C),<br />
guanine (G) or thymine (T) — tied to a sugarphosphate<br />
backbone.<br />
Just as a byte uses eight bits of on-off states to make<br />
an instructional word, a DNA “word” contains a<br />
combination of three of these four aminos into a “byte”<br />
size of three — called a codon. A codon could be AGC,<br />
ATC, TAG and so on.<br />
This four-bit, three-byte system allows for a vast<br />
number of possible codon arrays, rendering a<br />
sophisticated instructional language within each cell. And<br />
a typical chromosome contains over 220 million codons!<br />
This huge arrangement of “bits and bytes” of DNA<br />
might be compared to an encyclopedia filled with<br />
words, sentences and paragraphs. And cancer is like<br />
rearranging one of the paragraphs in this encyclopedia.<br />
Even such a small rearrangement can have vast<br />
implications. Just a small change in our DNA will trip up<br />
the cell’s operations. The cell then begins to act abnormally.<br />
For example, a deranged fat cell, instead of<br />
processing glycogen and accumulating simple fat, might<br />
start accumulating brown fat, toxins and proteins from<br />
neighboring tissues.<br />
Just one demented cell may not be dangerous. But<br />
because our cells are programmed to multiply and create<br />
copies, a deranged cell can make countless unhinged<br />
copies. As these copies multiply, they will develop a sort<br />
of tissue structure — almost like an organ.<br />
In fact, most derangements of DNA become tied to the<br />
cell’s survival instincts, which means that the clump of<br />
multiplying cells — now a tumor — will begin to arrange<br />
for its own survival. It might hijack some of the body’s<br />
small blood vessels to feed itself, as if it were an organ.<br />
These smart cancer cell colonies might also send off<br />
“carriers” to other parts of the body to grow elsewhere.<br />
This is called metastasizing.<br />
The process of derangement is<br />
quite normal in the body<br />
The body’s immune system is used to this and has a<br />
number of immune strategies to remove these cells.<br />
Even the healthiest body will constantly be producing<br />
cancerous cells. But the healthy immune system will<br />
quickly kill and remove them before they have a chance<br />
to get out of control.<br />
In the worst case, the immune system stimulates the<br />
production of a cytokine called the tumor necrosis<br />
factor — or TNF (“necrosis” means to kill). The TNF<br />
can reach into a cell through special receptors called<br />
TNF receptors on the cell’s surface and cause the cell to<br />
implode and die.<br />
How do tumors form then? This is the crux. The<br />
immune system in a cancerous body has been<br />
compromised. The immune system’s ability to remove the<br />
cancerous cells before they multiply has been weakened.<br />
How does the immune system<br />
become compromised?<br />
Today our environment, foods, goods and waters have<br />
become toxic. They contain numerous poisons in the<br />
form of synthetic and unnatural compounds, and we are<br />
ingesting these compounds as we breathe, eat, drink<br />
and live. Here is a summary of common toxin sources:<br />
Foods contain numerous preservatives, anti-caking<br />
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Cancer cells<br />
duck for<br />
cover when<br />
olive oil is<br />
around ________<br />
The oleocanthal<br />
substance in extra<br />
virgin olive oil<br />
causes cancer cells<br />
to die. Cancer cells,<br />
like all cells, contain<br />
structures called<br />
lysosomes which<br />
store waste.<br />
The oleocanthal<br />
compound destroys<br />
the cancer cell’s<br />
lysosomes, killing<br />
the cancer cell<br />
within 60 minutes.<br />
However, the<br />
lysosomes of<br />
normal cells are not<br />
affected. This<br />
report is in<br />
Molecular & Cellular<br />
Oncology. Olive oil is<br />
looking good as a<br />
potential cancer<br />
treatment.<br />
Olive oil is a staple of<br />
the Mediterranean<br />
diet, but don’t<br />
assume you’re on<br />
the Mediterranean<br />
diet just because<br />
you use olive oil.<br />
There’s more to this<br />
heart healthy diet<br />
(which is also<br />
associated with<br />
reduced risk of<br />
cancer) than just<br />
eating olive oil.<br />
For example, red<br />
meat is limited to<br />
just two or three<br />
servings per month,<br />
and frozen dinners<br />
are forbidden due<br />
to their processed<br />
nature.<br />
80<br />
agents, food additives, food colors, heavy metals and<br />
overly processed ingredients. Overcooked foods also<br />
produce carcinogens, such as acrylamide and<br />
heterocyclic amines.<br />
Water contains various compounds such as PCBs<br />
and other bisphenol compounds, dioxin, chlorine<br />
metabolites, pesticides, herbicides, petroleum byproducts<br />
and nitrates.<br />
Skin lotions contain various cancer-causing<br />
chemicals such as benzophenone-3, homosalate, octyl<br />
methoxycinnamate and octyl-dimethyl-PABA.<br />
Paints, thinners, shampoos and soaps contain<br />
various volatile organic compounds such as benzene,<br />
dioxin, formaldehyde butane and chlorinated chemicals.<br />
These are absorbed into skin and get into tissues.<br />
Cars and toys are full of plasticizers such as<br />
phthalates and bisphenol-A, formaldehyde, heavy<br />
metals and other toxins.<br />
Houses, clothes and furniture contain various<br />
pollutants such as asbestos, formaldehyde, radon and<br />
polybrominated diphenyl ethers (PBDEs).<br />
Indoor and outdoor air contains excessive carbon<br />
monoxide, nitrogen dioxide, sulphur dioxide, ammonia,<br />
various particulates, chlorofluorocarbons (CFCs), radon<br />
daughters, and a variety of toxic metals and volatile<br />
organic compounds (VOCs).<br />
Medicines contain significantly toxic synthetic<br />
compounds, many of which are known to poison the<br />
body and damage the liver. For this reason,<br />
pharmaceuticals are now a leading cause of poisoning in<br />
the U.S., and poisonings have tripled since the 1980s.<br />
The list goes on ad nauseam. A 2010 study<br />
conducted by Minnesota’s Department of Health found<br />
that foods, water and everyday consumer items are<br />
exposing us to 1,755 chemicals.<br />
Most of these synthetic compounds must be broken<br />
down and removed from the body in order for us to stay<br />
alive. Our bodies can accumulate some toxins, but only<br />
to a degree. At some point, toxic buildup within the<br />
body will stop metabolism completely. This is called<br />
being poisoned.<br />
How does the body get rid of these toxins? The<br />
immune system. The various immune cells, together<br />
with the liver, kidneys, colon and gallbladder, must<br />
mobilize and break down and flush each compound out<br />
of the body in order to keep organs and cells operating.<br />
Our immune systems are strained and<br />
stressed by this avalanche of toxins<br />
We might compare the situation to dirt. Most of us keep<br />
our houses clean by periodically sweeping or vacuuming<br />
the dirt and dust from shelves, floors and carpets. Most<br />
of us easily keep up with the dirt and dust accumulation<br />
with a weekly or semi-monthly house cleaning.<br />
But let’s say that a dump truck full of dirt<br />
accidentally backs into our front lawn and crashes into<br />
our living room, dumping an entire truckload of dirt<br />
into the living room — filling up the house with a huge<br />
pile of dirt.<br />
Would our weekly dust-and-vacuum routine clean<br />
up this quantity of dirt? Hardly. This truckload of dirt<br />
would inundate the house. We’d be shoveling out dirt<br />
for weeks. And what would happen if the dump truck<br />
came every day?<br />
This is comparable to the avalanche of toxins being<br />
dumped into our bodies today. Our bodies are getting<br />
completely inundated with toxins. The immune system,<br />
liver and kidneys are overworked trying to break down<br />
and remove these toxins as fast as they come in.<br />
Most of the immune system is not simply<br />
overworked; it’s suppressed. This is called<br />
immunosuppression.<br />
This simply means the immune system is spread too<br />
thin for the amount of toxins. This allows toxins to<br />
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On a diet?<br />
Avoid sad<br />
movies ________<br />
Watching a sad<br />
movie may make<br />
you eat 28 to 55<br />
percent more<br />
popcorn, says a<br />
study from the<br />
Cornell Food and<br />
Brand Lab. People<br />
who viewed Love<br />
Story ate 28 percent<br />
more popcorn than<br />
people who<br />
watched the<br />
comedy Sweet<br />
Home Alabama.<br />
This data was<br />
derived from<br />
retrieving the<br />
discarded popcorn<br />
containers in the<br />
trash bins for the<br />
movie theatres.<br />
For the sad movie<br />
Solaris, moviegoers<br />
ate 55 percent<br />
more popcorn than<br />
those who viewed<br />
My Big Fat Greek<br />
Wedding. However,<br />
the study also<br />
notes that if you<br />
watch a tearjerker,<br />
you may also end<br />
up eating more<br />
healthy food if it’s<br />
right there. Action<br />
movies can also<br />
bring out more<br />
action with the<br />
hand grabbing at<br />
nearby food.<br />
overwhelm cells and derange the DNA. It also allows<br />
the resulting cancerous cells to multiply virtually<br />
unencumbered. They are given carte blanche to grow<br />
and metastasize into other regions of the body,<br />
eventually suffocating our metabolism.<br />
Lung cancer, for example, is often the result of an<br />
extended avalanche of toxic air in the form of cigarettes<br />
or secondhand smoke. For the first few years of<br />
smoking, the person’s immune system might be pretty<br />
strong and able to remove most of the synthetic<br />
compounds from the cigarettes.<br />
But over time, the immune system gets spread thin<br />
and/or just can’t keep up with the removal process. As<br />
the person ages, the lung cells get overloaded with these<br />
toxins, which include formaldehyde.<br />
A toxin-bombarded cell must adapt<br />
The cell adapts through a genetic process called<br />
accommodation. Let’s say the toxin is formaldehyde.<br />
When the cell allows formaldehyde to enter and become<br />
part of its metabolism, this accommodation comes with<br />
a cost.<br />
Formaldehyde, for example, causes the amino acids<br />
within DNA and RNA to cross-link, producing<br />
abnormalities that change the cell’s DNA coding,<br />
causing abnormal cellular function.<br />
This changing of the cell’s DNA produces an array of<br />
consequences. We might compare this to what happens<br />
when one thing in the past is changed in a time<br />
machine story. That one change sets off a chain reaction<br />
of changes, resulting in a complete derangement.<br />
The cancer cell’s DNA/RNA derangement can also<br />
produce a type of protein that inhibits the cell’s lastresort<br />
self-destruct switch — the p53 gene. The p53<br />
gene typically causes a cell to self-destruct when it<br />
becomes irreversibly polluted.<br />
Once the p53 gene becomes blocked, the cell can<br />
expand quickly and even take over a tissue system.<br />
The extent of a cell’s cancerous derangement will<br />
largely depend upon the location and function of the<br />
cell. Cells within the lungs, responsible for tissue<br />
flexibility and expansion, for example, might become<br />
hardened (sclerotic) and largely unproductive.<br />
As these sclerotic cancerous cells multiply, they form<br />
tumors, which prevent the surrounding lung cells from<br />
doing their job. Their genetic upheaval passes on to<br />
next generations, literally suffocating the body.<br />
Note that if a person puffed on a cigarette once or<br />
twice in a lifetime, that person would likely not contract<br />
lung cancer. Here the immune system is typically strong<br />
enough to remove such a small dose of formaldehyde<br />
before it enters any cells. Or if it did enter some cells,<br />
the immune system could readily remove those<br />
poisoned cells by the TNF or p53 process.<br />
But the avalanche of formaldehyde and other toxins<br />
from years of smoking or living with someone who<br />
smokes, combined with an inundation of other toxins<br />
from the environment, will spread the immune system<br />
too thin. It simply cannot keep up with such a<br />
bombardment of toxins over a period of time.<br />
smoke. Or we might live in a house or workplace that<br />
exposes us to significant airborne toxins.<br />
So we have to look at and reduce all possible<br />
environmental exposures, at home, work and play. We<br />
should also look at our diet, choice of consumer goods,<br />
lotions and so on to reduce our total exposure levels.<br />
But we can reduce exposure only so much<br />
We can also increase the strength of our immune<br />
system. This strategy can be multipronged:<br />
Exercise increases the speed at which the body<br />
detoxifies because circulation is increased, liver activity<br />
is increased, exhalation is increased and other<br />
detoxification measures are revved up.<br />
Periodic detoxification such as a one-day fast every<br />
couple of weeks is also a good strategy to lessen the<br />
burden on the immune system.<br />
Sunshine also reduces cancer risk. Researchers have<br />
found that vitamin D produced from the sun stimulates<br />
immunity and decreases cancer rates in sunny regions.<br />
Healthy weight decreases cancer risk. Obesity has<br />
been linked to cancer in several studies. Obesity<br />
severely depresses the immune system and overwhelms<br />
it with work to keep it clean.<br />
Eating foods that contain antioxidants and plantbased<br />
anti-cancer agents aids the immune system in<br />
doing its job at removing toxins. Antioxidants neutralize<br />
many toxins in the form of radicals before they can<br />
damage tissues and burden immune cells.<br />
Phytonutrients such as gallic acids, catechins,<br />
procyanidins, tannins, luteolins, polyphenols,<br />
chlorophyll and others have been shown to not only<br />
neutralize toxins but also stimulate the immune system’s<br />
ability to clear out poisoned cells before they multiply.<br />
Practically every plant food is anticarcinogenic from<br />
either the ability to neutralize oxidative radicals or the<br />
ability to stimulate the immune system — and typically<br />
both.<br />
Various spices have also been shown to be anticarcinogens,<br />
including turmeric, garlic, ginger, basil and<br />
rosemary. Medicinal mushrooms such as reishi and<br />
maitake have also shown significant anticancer<br />
properties in research.<br />
Many of these herbs and mushrooms actually<br />
stimulate the immune system’s ability to remove<br />
cancerous cells. They might stimulate the TNF system<br />
or stabilize the p53 switch, giving the immune system<br />
the ability to pick off cancer-forming cells and tumors.<br />
Probiotics also stimulate and support immunity.<br />
They constitute a significant amount of the body’s<br />
overall ability to combat and remove toxins. Fermented<br />
foods and probiotic supplements strengthen probiotic<br />
colonies.<br />
It’s also important to note that there is, to some<br />
extent, a genetic component to developing cancer. This<br />
is why young children get cancer; they haven’t lived<br />
long enough for their bodies to accumulate the toxic<br />
overload that adults’ have — yet even preschoolers are<br />
diagnosed with cancer. Nevertheless, the environment<br />
plays a significant role in the big picture of things.<br />
81<br />
So how can we avoid cancer?<br />
This is a tricky question, because it largely depends<br />
upon a combination of toxin exposure and the strength<br />
of our immune system.<br />
For example, while we might eat well, we may also<br />
live with a smoker and thus deal with secondhand<br />
The real cure<br />
Humanity’s great synthetic experiment has failed. We have<br />
produced the greatest plague in human history. Causing<br />
over seven million deaths a year, this plague is and will be<br />
unstoppable until we stop producing carcinogenic<br />
compounds. This is the only real cure for cancer. Z<br />
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Energy<br />
drinks and<br />
cardiac<br />
events ________<br />
A Mayo Clinic study<br />
says that “energy<br />
drinks” spike<br />
resting blood<br />
pressure in people<br />
who don’t normally<br />
consume caffeine.<br />
The study’s lead<br />
author, Anna<br />
Svatikova, MD, says<br />
that people “should<br />
use caution when<br />
using energy drinks<br />
because they may<br />
increase the risk of<br />
cardiovascular<br />
problems, even<br />
among young<br />
people."<br />
If you’ve been<br />
thinking of buying<br />
one of these (there<br />
are just so many on<br />
the market, but<br />
they’re all basically<br />
the same cocktail of<br />
chemicals), ask<br />
yourself just why<br />
you want to. Is it<br />
because the<br />
biggest guys in the<br />
gym drink them?<br />
Don’t believe for a<br />
second that energy<br />
drinks could give<br />
you massive pecs<br />
and the ability to<br />
bench 415. Even if<br />
you get thirsty<br />
during workouts,<br />
you’re far better off<br />
drinking water, or<br />
fresh squeezed<br />
juice diluted with<br />
water.<br />
82<br />
Obesity and<br />
hypertension<br />
So, can someone who is overweight (in terms of<br />
weight to height) be healthy? Absolutely! A sixfoot-tall<br />
male bodybuilder who weighs 240<br />
pounds would be considered overweight by the<br />
standard height and weight tables, as well as the BMI:<br />
body mass index.<br />
The lean muscle packed on his frame may be<br />
reflected on the scale; however, muscle is active<br />
metabolic tissue (burns calories) and does not affect the<br />
body in the same manner that adipose tissue (fat) does.<br />
Obesity has been on the rise in the U.S. for some<br />
time and, according to some, may be reaching epidemic<br />
levels. There are a number of health risks from excess<br />
body fat, none of which exercise alone will alleviate.<br />
I have firsthand experience with one of them,<br />
hypertension. No matter how much I watch my salt<br />
intake, no matter how much I exercise, if my body fat<br />
gets too high, I become hypertensive.<br />
The reason is simple, in that fat in the body needs<br />
oxygen in order to sustain itself. As a result, “extra”<br />
blood vessels are needed to circulate more blood to the<br />
fat tissue, increasing the heart’s workload. The added<br />
circulating blood translates into more pressure on the<br />
artery walls, increasing blood pressure.<br />
Excess body fat is also a major contributing factor<br />
for type 2 diabetes. Too much fat will cause insulin<br />
resistance which elevates blood sugar. Keeping fat stores<br />
at lower levels helps mitigate the risk of developing type<br />
2 diabetes.<br />
Hypertension and diabetes aren’t the only risk factors<br />
caused by excess body fat. Hardening of the arteries<br />
(atherosclerosis) is present far more often in obese<br />
people than in those who are not obese.<br />
— Douglas Schweitzer<br />
Six nutritional<br />
strategies to<br />
prevent toxicity<br />
HERE’S HOW you can balance your diet and<br />
supplement intake to prevent nutrient toxicity and<br />
deficiency, which cause sickness and disease.<br />
1: Get plenty of vitamin C<br />
The most well-known vitamin deficiency is that of<br />
vitamin C. Scurvy results from the lack of vitamin C<br />
intake. Centuries ago, doctors determined that sailors at<br />
sea acquired scurvy due to limited intake of citrus fruits.<br />
Vitamin C deficiency is easily negated with the<br />
consumption of fruits and green vegetables such as<br />
oranges, grapefruits, guava, spinach and Brussels<br />
sprouts.<br />
Vitamin C is water soluble, washed out of the body<br />
when an excessive amount is present. The main<br />
symptom of vitamin C excess is a temporary case of<br />
diarrhea.<br />
2: Get plenty of vitamin D<br />
Deficiency of vitamin D is theorized to be a contributing<br />
factor to several potential debilitating disorders such as<br />
rickets, multiple sclerosis (MS) and osteopenia. Vitamin<br />
D is naturally present in only a handful of foods, and<br />
wild-caught coldwater fish is the best food source.<br />
You should eat salmon, tuna or mackerel two to four<br />
times a week to increase your vitamin D intake.<br />
You should also receive medical testing if you believe<br />
you’re vitamin D deficient. If testing reveals a deficiency,<br />
a medical professional can recommend several options<br />
for vitamin D supplementation.<br />
The best source of vitamin D is the sun. Ten to 15<br />
minutes of skin exposure to direct sunlight at times<br />
other than 10 a.m. to 3 p.m. provide a healthy quantity<br />
of vitamin D.<br />
3: Get plenty of iron<br />
A common mineral deficiency involves iron. This multifunctioning<br />
mineral functions mostly in the blood.<br />
Females in their productive years are most prone to iron<br />
deficiency due to menstruation. Individuals who<br />
consume an excessive amount of antacids are also<br />
susceptible to iron deficiency.<br />
Symptoms of iron deficiency include fatigue,<br />
weakness and inability to concentrate. Low amounts<br />
may lead to anemia. Iron-containing foods include<br />
lentils, venison, spinach, beets and beet juice.<br />
Iron toxicity mainly occurs from excessive iron<br />
supplementation. Acute iron poisoning can be deadly.<br />
Symptoms include shock, nausea and vomiting, and<br />
when the excess is chronic, symptoms include loss of<br />
appetite, fatigue and weight loss.<br />
In recent years, excess iron intake and storage have<br />
been theorized to be contributing factors in the<br />
development of heart disease, cancer and rheumatoid<br />
arthritis.<br />
Iron deficiency and toxicity can lead to serious<br />
health conditions. Work with a registered dietician or<br />
medical professional to determine your nutritional and<br />
supplementation strategies for iron consumption.<br />
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Dandelion Is<br />
one of the<br />
best herbal<br />
remedies ________<br />
Yes, those annoying<br />
little yellow flowers,<br />
considered weeds,<br />
can help men and<br />
women lose weight.<br />
Dandelion can be<br />
made into tea, and<br />
many health food<br />
stores sell<br />
dandelion<br />
supplements as<br />
well.<br />
This herbal remedy<br />
helps in a weight<br />
loss approach by<br />
detoxifying the<br />
body, flushing out<br />
the toxins that can<br />
make weight loss<br />
more of a struggle.<br />
It also slows<br />
digestion, helping<br />
you feel full longer.<br />
You could make a<br />
detoxifying drink<br />
simply by brewing<br />
green tea with<br />
dandelion in it. Add<br />
some stevia and<br />
you’ll be on your<br />
way with your fat<br />
loss program. But<br />
don’t think that<br />
drinking this<br />
beverage will offset<br />
loading up on the<br />
fried chicken and<br />
buttermilk biscuits.<br />
83<br />
4: <strong>Nutrition</strong>al strategies<br />
In most cases, nutrient toxicity and<br />
deficiency are preventable.<br />
Develop a dietary plan involving<br />
an assortment of different foods.<br />
Vary your diet as much as<br />
possible to prevent underintake<br />
or over-intake of specific<br />
nutrients. Don’t get caught up<br />
in the hype that one healthy<br />
food should be eaten in<br />
abundance over other healthy<br />
foods. Select a wide spectrum of<br />
healthy foods. Prepare your food<br />
in a variety of forms. Ensure you<br />
get all the required nutrients to<br />
prevent deficiency.<br />
5: Dietary journal<br />
Maintain a dietary journal; be as detailed<br />
as possible; record foods and supplements<br />
consumed, amounts taken in and how<br />
the foods were prepared, and review your<br />
notes on a regular basis. This valuable<br />
information provides insight into the<br />
prevention and management of nutrient<br />
deficiencies and toxicities. A detailed<br />
dietary journal allows you to notice the<br />
frequency of your consumption of each<br />
food.<br />
Adjust your intake accordingly to<br />
combat over-consumption of a specific<br />
food. Amend your nutritional strategies if<br />
you detect a lack of a specific food or<br />
food group.<br />
6: Supplementation<br />
Proper supplementation benefits athletes<br />
and non-athletes at all fitness levels. Too<br />
much of a good thing can lead to<br />
negative consequences. Ingesting<br />
excessive quantities of individual<br />
nutrients through supplementation<br />
leads to nutrient level imbalances and<br />
symptoms.<br />
Replacing real food with<br />
supplementation is a mistake. Most<br />
fruits and vegetables contain nutrients<br />
in the levels that people have consumed<br />
for hundreds of generations.<br />
Supplements are exactly what their<br />
name implies. They are supplemental<br />
additions to proper nutrition.<br />
Avoid preventable nutrient toxicity<br />
by incorporating supplementation only<br />
when necessary. If a medical test reveals<br />
a specific nutrient level is below normal,<br />
then supplementation should be<br />
utilized.<br />
Prevent and manage toxicity and<br />
deficiency to live a healthier and fitter<br />
life. Devise a dietary plan containing a<br />
variety of healthy foods. Maintain<br />
healthy nutrient levels by constantly<br />
modifying your food consumption to<br />
coincide with your dietary needs.<br />
— Dr. Donald A. Ozello<br />
Subscribe to OnFitness today and start receiving the fitness knowledge.<br />
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