Clean_Nutrition_Guide_2017

AN ONFITNESS PUBLICATION 

SUPER CHARGE YOUR NUTRITION KNOWLEDGE 

FOR THOSE SEEKING KNOWLEDGE 

GET IN THE 

BEST HEALTH 

OF YOUR LIFE 

With information on: 

Sports Nutrition, Protein, 

Supplements, Medicine, 

Diet plans, Vitamins, 

Health AND Food 

THE GREAT 

PROTEIN 

DEBATE 

Is protein 

the best 

anti-obesity weapon we 

have? 

FOODS THAT 

Eating 

HEAL strategies 

to get lean and fit 

GUIDE 

CUTTING EDGE NUTRITION 

AND HEALTH INFORMATION 

VASCULAR 

DISEASE 

SIMPLIFIED 

You are what you eat 

WHY WE CRAVE 

BAD FOODS 

THE BIG 

DEAL ABOUT 

RAW FOODS 

FAT LOSS 

FOODS 

$6.99 Digital. 

Well worth the 

health investment.

Greens for 

immune 

defense 

An October 2011 

report in the 

journal Cell found 

green vegetables 

to be a source of a 

chemical signal 

that is essential to 

a fully functioning 

immune system. 

Green vegetables 

ensure that 

immune cells in 

the gut and the 

skin, known as 

intra-epithelial 

lymphocytes, 

function properly. 

Just one more 

reason to eat your 

greens! 

Foods that heal 

6 smart eating strategies to get healthy, lean and fit, by leading nutritional experts 

© Copyright 2015, 

Publisher Consultant, 

Inc. All rights reserved. 

Information appearing in 

Clean Nutrition Guide, an 

OnFitness ® publication, 

may not be reproduced 

in whole or in part 

without express written 

permission of the 

publisher. OnFitness ® is a 

trademark of Publisher 

Consultant, Inc., 

established in 1999 

This eBook is not 

intended to provide 

medical advice on 

personal health 

conditions or to replace 

recommendations made 

by health professionals. 

The opinions expressed 

by contributors and 

sources quoted in articles 

are not necessarily those 

of the editor or the 

publisher. Advertisers 

and advertising agencies 

assume liability for all 

content of advertising 

and for any claims 

arising there from. 

2 

STRATEGY 

–— 1 —– 

Vascular disease 

simplified: you are 

what you eat 

By Dr. Case Adams 

During the Dark Ages of medicine, dying from heart 

disease meant the heart died. “He died from a 

broken heart” was a popular saying. 

Those days are gone, yet the mystery of heart disease 

has continued for many. 

Actually, most heart disease is vascular disease — also 

described as cardiovascular disease. Most problems 

attributed to a weak and/or diseased heart are caused by 

damaged blood vessels. 

Like any part of the body, when the heart is deprived 

of nutrition — and oxygen rich blood — it becomes 

weaker. Decreased blood flow to the heart over a period 

of time can thus weaken the heart. And shutting off blood 

flow to the heart due to an occlusion (clogging) results in 

ischemia — heart attack. 

When narrowed arteries that feed the brain become 

clogged, this causes a stroke. The release of thrombin — 

blood vessel wall scar tissue — can clog one or more of 

the tiny vessels feeding brain tissues. The result is often 

brain damage. 

Damaged and narrowed arteries feeding the heart is 

coronary artery disease. Likewise, cor pulmonale heart 

disease is the obstruction of lung-heart blood vessels, 

often related to high blood pressure. 

Hypertension (high blood pressure) is caused by a lack 

of elasticity in the blood vessels — produced by the 

hardening (scarring) of damaged blood vessel walls. 

Varicose veins occur when the blood vessels that return 

blood to the heart become damaged. The lifter valves 

within the veins become weak, and don’t pump all the 

blood back to the heart. This accumulates blood in the 

veins and surrounding tissues — seriously engorging veins. 

Fibromuscular dysplasia, or FMD, is a swelling of the 

blood vessel walls. Recent research from the Mayo Clinic 

has found that at least 10 million Americans may 

unknowingly suffer from FMD. 

We can link most disorders related to heart disease or 

cardiovascular disease to one issue: damaged and 

weakened blood vessels: vascular disease, in other words. 

Publisher Consultant, Inc. All rights reserved. Information appearing in Clean Nutrition ® magazine may not be reproduced in whole or in part 

without express written permission from the publisher. Clean Nutrition ® is a trademark of Publisher Consultant, Inc., established in 1999, 

and is not to be used in any way, shape or form unless there is direct written permission from its publisher.

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PROTECT AND REPAIR YOUR SKIN 

NATURALLY FROM THE INSIDE-OUT 

As a dermatologist, I see patients 

every day that experience negative 

short and long-term effects of the 

sun’s harmful UV rays. When UV rays hit 

your skin, they can be relected, 

absorbed by melanin, or they penetrate 

into the skin where they cause damage to 

skin cells, immune cells, DNA, and 

collagen. Because UV damage is 

cumulative, it is of vital importance to 

start taking care of your skin early on to 

avoid these short and long-term 

consequences. 

Dermatologists are constantly telling 

everyone to protect themselves from 

UV damage by wearing hats and 

sunglasses, seeking shade during peak 

hours, and of course, use sunscreen with 

a minimum SPF (Sun Protection Factor) 

of 30 regularly. Despite the effectiveness 

of sunscreen and dermatologists' 

tremendous efforts to encourage people 

to use it, people simply don’t use it 

enough. A recent article published by the 

American Academy of Dermatology 

showed that only 14% of men and 29% 

of woman use sunscreen on their face 

and exposed areas on a regular basis. 

Excuses range from not liking the way 

sunscreen feels on their skin, the way it 

gets into their eyes, or toxicity concerns 

related to certain ingredients. Even those 

who use sunscreen rarely follow usage 

instructions which state to use one ounce 

of sunscreen (the size of a shot glass) on 

your entire body every 

two hours, and thus they 

don’t get the protection 

they need. 

SUN PROTECTION 

Without UVO 

Before UVO 

RECOVERY 

REPAIR & BEAUTIFY 

Before UVO 

With UVO 

12 Hours After UVO 

Recent innovations have come up with 

creative ways to get additional UV 

protection including a specially formulated 

laundry detergent which can add UPF 

(Ultraviolet Protection Factor) to fabric. 

There are also numerous scientific studies in 

medical journals which have shown that you 

are able to obtain a natural internal SPF 

equivalent from various nutrients including 

beta carotene (from carrots), lycopene (from 

tomatoes), or polypodium leucotomos (from 

a fern) to name a few. Unfortunately not 

many people eat diets rich in nutrients in 

order to obtain these benefits, which is why 

I created UVO, a vitamin supplement 

containing over 30 vitamins, phytonutrients, 

and antioxidants which are specifically 

formulated to protect and repair your skin 

from sun damage. 

As a Board Certified Dermatologist and 

Mohs Surgeon, I created UVO in order to 

provide a healthy and easy way for my 

patients to protect and repair their skin from 

the inside-out. UVO blocks both UVA and 

UVB rays from damaging the skin using 

natural pigments to absorb them, and uses 

multiple mechanisms to decrease the 

damage caused by UV rays. UVO also has 

the added benefit of antioxidants, which 

help stop free radicals from damaging the 

skin as well as help in the repair of DNA, cell 

membranes and collagen. UVO provides 

three main benefits: Drinking UVO (1) before 

sun exposure give you 3-5 hours of 

supplemental sun protection from head to 

toe including your eyes, (2) after 

overexposure to the sun helps accelerate 

recovery and soothe the skin, and (3) daily 

helps repair years of sun damage, provide 

anti-aging benefits, beautify the skin and 

promote overall health and wellness. I 

always encourage people to use multiple 

forms of sun protection (e.g. sunscreen, 

hats, sunglasses, umbrellas, sun protective 

clothing, etc.) as each of them protect you 

in different ways and have their own 

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Kale for 

weight loss 

and health 

Kale is one of the 

most nutrient rich 

foods on the 

planet and one 

that you should 

eat at least a few 

times a week if 

you can manage 

it. 

Kale stands out in 

its high number 

of antioxidant 

nutrients, antiinflammatory 

nutrients and anticancer 

nutrients. 

It has also been 

known to lower 

blood pressure. If 

you are trying to 

lose weight, kale is 

your go-to 

vegetable because 

it provides more 

nutritional value 

for fewer calories 

than any other 

food around. 

You can lightly 

steam kale, add it 

raw to soups and 

smoothies, or 

bake it in the oven 

for a healthy kale 

chip snack. 

3 

So what is vascular disease? 

Atherosclerosis is the typical scenario relating to blood 

vessel damage. Atherosclerosis occurs when the cells of 

blood vessel walls are injured by: 

1: oxidized low density lipoproteins (LDL) 

2: oxidized very low density lipoproteins (VLDL) 

3: other oxidative radicals. 

The damage produces an immune response to heal the 

injury site. The immune system sends macrophages, T- 

cells, fibrin, plasmin, platelet-aggregating factor and other 

supporting players to the site to patch it up. 

The result is not unlike a scab, but it occurs inside the walls 

of blood vessels. This scabbing, or plaque, hardens the blood 

vessel walls and removes their elasticity and flexibility. 

It also results in a narrowing of the lumen — the 

opening through which blood flows. This loss of elasticity 

and narrowed lumen size results in high blood pressure 

and hardening of the arteries. 

How do we know if we have 

vascular disease? 

There are several tests that can reveal — by measuring 

inflammation markers — whether we have damaged, 

hardened and/or scarred blood vessels. 

These inflammation markers include homocysteine, 

fibrinogen and C-reactive protein. High levels of these 

indicate an increased immune response to blood vessel 

wall damage. 

As inflammation increases, the risk of thrombosis (and 

embolism) increases. Two test markers for this are betathromboglobulin 

and platelet factor 4. These indicate 

increased risk of heart attack, stroke and aneurysms. 

Physicians also measure cholesterol levels to gauge the 

oxidizing potential of LDL and VLDL. The ischemiamodified 

albumin marker measures a combination of 

abnormal cholesterol, vascular damage, inflammation, 

hypertension and hyperglycemia (high blood sugar — 

which can increase VLDL levels). 

The last National Heart Lung and Blood Institute’s 

(NHLBI) National Cholesterol Education Report detailed 

guidelines for serum cholesterol levels. 

The report showed that risk for vascular damage 

increases when total cholesterol is: 

1: more than 200 mg/dL 

2: triglycerides are more than 150 mg/dL 

3: HDL-C is outside the 40 to 60 mg/dL range 

4: LDL-C is above 100 mg/dL. 

LDL levels above 130 mg/dL warrant therapeutic 

intervention, according to the report’s guidelines. 

Cardiovascular disease is still the number one killer in 

the U.S., and it is anticipated to remain number one 

through 2020. The American Heart Association has 

reported that one-third of Americans — about 80 million 

— have some form of cardiovascular disease, and almost 

half of Americans have cholesterol levels that increase 

their risk for heart disease. 

The link between diet and vascular disease 

Why is cholesterol so important? Remember that LDL 

cholesterol (and VLDL) easily oxidizes, and becomes a 

free radical that damages blood vessel walls. 

Foods that create high levels of LDL/VLDL in the body 

include fried foods, overly processed foods, sugary foods, 

saturated fats, hydrogenated oils — especially partially 

hydrogenated oils — and low fiber refined foods. Because 

the fatty acids in these foods have been degraded by high heat 

and other processing, they lend to higher levels of LDL/VLDL. 

A lack of fiber in the diet also lends to higher levels of 

LDL/VLDL. This is because fiber helps regulate and 

maintain healthy cholesterol levels by attaching to 

LDL/VLDL in the gut. 

Dietary strategies 

A number of dietary strategies can significantly lower 

LDL/VLDL cholesterol, thereby reducing vascular damage. 

Even the conservative NHLBI has suggested 

“therapeutic lifestyle changes,” including reducing 

saturated fats to less than 7 percent of calories and 

increasing soluble fiber to 10-25 g/day. It also 

recommends plant sterols as “therapeutic options to 

enhance LDL lowering.” 

Let’s clarify these a bit further. Reducing saturated fat 

levels is an easy one. Most saturated fats are derived from 

animal products, so we can easily reduce saturated fat 

content in our diet by scaling these foods back. 

Increasing soluble fiber means eating more fresh fruits, 

vegetables and whole grains; and replacing processed 

foods with the real thing — whole foods. This means 

preparing whole yourself, a complete meal, rather than 

eating it in the form of a frozen dinner. 

Most nutritionists agree that 35-45 grams of fiber a 

day are important, with about three-quarters of that being 

insoluble. 

Yet, it is the soluble fiber that is most known for its 

cholesterol reducing abilities. 

Sterols and polyphenols 

Plant sterols make up the cell membranes of plant 

cells, and soluble plant fibers contain sterols. Research 

from the University of Toronto has established that plant 

sterols reduce LDL cholesterol levels. 

Plant derived phenols have also been shown to reduce 

lipoprotein oxidation and LDL/VLDL levels. 

Sterols and phenols do this by stabilizing the oxidized 

radicals that can damage blood vessels. They connect to 

and carry these “bad guys” that damage blood vessel walls 

out of the body. 

Some of the polyphenols showing significant LDL 

lowering benefits in the research include those from green 

tea, grapes and pomegranates. Most antioxidant fruits 

contain polyphenols and/or sterols. 

Other heart healthy foods 

Oats and barley contain significant portions of soluble 

fibers called beta-glucans. A 2007 analysis from the UK 

concluded that oats lowered total cholesterol and low 

density lipoproteins an average of 7 mg/dL among 10 

different clinical studies. 

Despite its saturated fat content, healthy dairy reduces 

LDL. A study of 51 healthy adults in 2002 illustrated that 

CLA lowered VLDL-C and triglycerides. Probiotic dairy 

such as yogurt and kefir have shown additional benefit. 

These are rich in the blood-pressure lowering peptides 

valine-prolyl-proline (VPP) and tripeptide isoleucineproline-proline 

(IPP). 

USDA research has shown that polymethoxylated 

flavones (PMFs) can reduce cholesterol, high blood 

pressure and artery damage. PMFs are found in citrus 

fruits, especially in the peels. 

Apples have significant LDL lowering effects because 

of their high pectin levels. Pectin is rich in soluble fiber. 

Pectin has been shown to significantly absorb and remove 

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LDL/VLDL in the gut. 

Avocado is good for 

vascular health. Avocados 

are rich in monounsaturated 

fats. They have been shown 

to reduce LDL cholesterol 

by as much as 18 percent. 

Another vascular 

friendly food is coconut 

and coconut oil. Coconut 

oil’s medium chain fatty 

acids have been shown to 

lower lipoprotein-A levels 

and reduce artery plaque. 

Garlic and onions have 

also been shown to reduce 

cholesterol levels and 

increase artery health. 

Many ascribe this benefit 

to their high levels of the 

antioxidant quercetin. 

Vitamin D 

Vitamin D has been 

shown to significantly 

reduce artery damage. A 

15-year study that 

followed 559 adult women 

presented at an American 

Heart Association’s High 

Blood Pressure Research 

Conference found that 

vitamin D deficient women 

had triple the likelihood of 

developing hypertension. 

About 10-15 minutes a 

day of sun exposure 

produce the healthiest 

form of vitamin D, D3. 

Vascular disease and 

exercise 

Exercise is also critical 

to preventing vascular 

disease. Why? Because 

exercise increases blood 

flow, increases the nutrient 

content of tissues, helps 

slow oxidation, and 

expands and contracts 

blood vessel walls. 

“Use it or lose it” is an 

apt statement when it comes 

to blood vessel health. When 

we exercise, our faster 

heart rate and blood flow 

increase the elasticity of 

blood vessels. 

The bottom line is that 

by eating a healthy diet 

and exercising regularly, we 

should be able to dodge 

much of the vascular 

damage bullet that most 

Westerners face. We’ll feel a 

heck of a lot better too. Z 

4 

Quality 

protein for 

cardiovascular 

health 

Ahard workout will create tiny muscle tears in 

muscle fibers. These tears will be repaired 

by the immune system using additional 

motor proteins assembled by RNA from amino 

acids. Our body needs a good supply of these 

aminos to form proteins. 

Most people think the body absorbs and utilizes 

protein from foods. Not true. The body utilizes 

amino acids and short chains of aminos, and 

assembles its own protein complexes as needed for 

our tissues. 

The reason we each have slightly different genes 

is because we each assemble slightly different 

arrangements of aminos. 

Aminos are called peptides and the simple 

amino chains are called polypeptides. The process 

of complex protein assembly is orchestrated by 

RNA, and driven by special enzymes — which also 

happen to be proteins. 

Each one of the body’s countless unique proteins 

will contain thousands of peptides strung together 

to form a unique combination. Myosin — the 

muscle contraction protein — contains about 6,100 

peptides, for example. 

The body makes these incredibly long protein 

chains from only 22 amino acids. So the better our 

access to these single peptides, the more efficient 

our body’s protein production will be. 

Meanwhile, only 8-10 of these amino acids are 

considered “essential.” The “core” eight essential 

aminos are isoleucine, leucine, lysine, methionine, 

phenylalanine, threonine, tryptophan and valine. 

Without these in the diet, we can become protein 

deficient. 

What about the other aminos? The body has the 

ability to produce the other amino acids using the 

essential eight. 

Nevertheless, a diet containing all of the 22, or 

at least the essentials, is required to maintain the 

body’s cell structures and enzymes. 

The question becomes, how can we guarantee 

we are getting all of these, and how can we best get 

the most efficient forms — the single peptides and 

simple polypeptides? 

The power of plant protein 

The most efficient form of peptides comes from 

plant foods. Most plant foods have from 10 percent 

to 50 percent peptide or polypeptide-form protein 

by weight. These simple polypeptide or single 

peptide forms allow the body to quickly assimilate 

proteins. 

This sets up the RNA to more efficiently 

organize and string together these peptides into the 

body’s unique protein combinations. 

Protein quality outranks protein content. Plant 

based proteins provide excellent quality because 

they typically contain a full spectrum of simple 

peptides. 

While the body can store the eight essential 

aminos for a week or two, they all need to be 

available in the diet. As the body degrades its 

protein structures, most of the aminos are degraded 

and run out of the body. 

Many plant foods contain all eight essential 

amino acids in their most efficient forms. A mixed 

diet of plant foods will assure us of getting all 

essential aminos as well as most if not all of the 

non-essentials. 

A mixed green salad with some sunflower seeds 

will supply practically every amino acid, including 

the essential eight. Sunflower seeds contain 19 

amino acids, including all of the essential aminos, 

and 22-27 percent protein content by weight. 

How much protein? 

The American Heart Association and several 

research studies have suggested that 50-60 grams of 

amino-protein per day are adequate for most adults, 

and World Health Organization research has found 

that even 30-40 grams of good quality aminoprotein 

per day is adequate. 

Most Americans easily eat 100-200 grams of 

rich, complex protein per day. Some bodybuilders 

and low carb dieters consume two or three times 

that amount. 

As a result, Americans experience phenomenally 

high levels of gout, gallstones, cardiovascular 

disease and kidney stones — all related to excess 

uric acid produced by excessive protein intake. 

Again, quality is better than quantity. The key is 

eating good quality protein foods with easily 

assimilated peptide forms. As a percentage of 

calories, no more than 15 percent of daily calories 

should be protein according to several notable 

nutritional experts. 

It’s very easy to get enough 

protein with plant foods 

Lentils: one cup = 18 grams of good quality 

protein. 

Black beans: one cup = 15 grams. 

Baked beans: one cup = 12 grams. 

Cashews: one-half cup = 10 grams. 

Peanut butter: two teaspoons = 8 grams. 

Whole wheat bread: two slices = 5 grams. 

Spinach: one cup = 5 grams. 

Brown rice: one cup = 5 grams. 

Broccoli: one cup = 4 grams. 

While milk whey is also a great way to include 

all the essential aminos into the diet, most of the 

foods mentioned above also have all eight essential 

aminos and more. 

In general, good quality, high protein plant 

foods include all the beans, nuts, whole grains and 

leafy greens. A dinner that contains beans, a few 

nuts, some grains and/or leafy greens will supply all 

the protein we will ever need to assemble great 

protein musculature. 

— Dr. Case Adams 



Hope for 

sufferers of 

hepatic 

encephalopathy 

A February 2011 

study in the 

American Journal 

of Nutrition 

offers some hope 

for those suffering 

from hepatic 

encephalopathy, a 

condition 

associated with 

liver cirrhosis. In 

this condition, liver 

function is 

extremely poor 

and the liver has a 

hard time clearing 

toxins from the 

body. 

Fatigue is one of 

the most common 

symptoms of the 

disease. 

Researchers found 

that by taking the 

supplement 

acetyl-L-carnitine, 

a nutritional 

supplement that 

has 

neuroprotective 

benefits, mitochondrial 

energetics and 

function were 

improved, as was 

overall liver 

function. 

The supplement 

also improved the 

liver’s ability to 

remove toxins 

from the body. 

Patients in the 

study showed a 

decrease in both 

physical and 

mental fatigue and 

an increase in 

physical activity. 

–— STRATEGY 

2 —– 

What’s the big deal 

about antioxidants? 

By Natasha Linton 

I 

s the word antioxidant just another health industry 

marketing phrase? Because we hear it so much, is it 

just another cool trend to even use it in a sentence and 

drink the juices that contain antioxidants? 

All over now in ads on TV, radio and in our 

neighborhood supermarkets, we see that word. What 

exactly are antioxidants other than the content of some 

foods and drinks in hip designed packaging? Are they 

really that good for us? Absolutely. 

On a daily basis and no matter where we live, our 

bodies are exposed to all sorts of intruders that aim to 

only make us sick and damage our bodies. These 

intruders are called free radicals: unstable oxygen 

molecules. Free radicals damage cells and cause harm to 

the immune system. Also, they can speed up the aging 

process. 

Yes, if you don’t eat properly, your body’s aging process 

can speed up and thus make you look older than your 

5 




A diet of calm 

IF YOU’RE TRAINING for an Olympic event, 

stressing your body for several years before the 

event will strengthen it to adapt to the stress of 

competition. But over-stressing the mind about 

the same event may not only help you lose — 

it could take years off your life. 

Mental stress can be healthy when we are 

pushing the mind to remember information or 

figure out a process, but when stress reaches 

over the boundaries of the practical into 

conceived events that promote the fear 

response, that can be extremely unhealthy. 

Stress and premature aging 

Research has found that chronically being 

stressed out can lead to an array of potential 

health conditions, including dementia, heart 

disease, lung disorders, diabetes, premature 

aging and even early death. 

One study published in the Proceedings of 

the National Academy of Sciences found that 

stress causes chromosome telomeres to 

shorten faster. Shorter telomeres spell an 

earlier death, as they shorten the ability of the 

cell to continue to divide. When the 

researchers calculated the consequences of this 

telomere shortening, chronic stress turned out 

to potentially shorten life by 9 to 17 years. 

Mitochondrial stress 

The demarcation appears on the mitochondrial 

level. The mitochondria are the cells’ little 

powerhouses — they convert components 

such as glucose and oxygen to energy — in a process generalized as 

cellular respiration, or the citric acid cycle. 

When we stress the body, the mitochondria begin to produce 

more sustained energy, which is a good thing. 

But the mitochondria also produce an array of by-products, 

which the body must work to clear out, including lactic acid, carbon 

dioxide, carbolic acid, and an array of other oxidized acids (H+). 

Not only do these acids produce muscle soreness, but they also 

produce oxidative radicals. Oxidative radicals can damage our blood 

vessels, our organs, our brain cells and practically any tissue system 

they come in contact with. 

Mental stress and mitochondria overdrive 

Mental stress requires lots of cellular respiration among the 

mitochondria of brain cells. In fact, a fearful course of thinking for 

15 minutes can easily contribute acids into the bloodstream of the 

brain similar to that of a 100-yard sprint. 

The difference is that the 100-yard 

sprint will also increase 

circulation dramatically, 

allowing the bloodstream to 

circulate components that 

Refraining from running the mind through 

extended anxiousness will put a cap on the 

unloading of acids from brain cells, leaving 

brain cell resources to exercise in practical 

ways, thinking through practical solutions, 

learning and so on. 

neutralize acids. This includes those acids that 

might swamp the blood among the tiny 

capillaries around the muscles. 

With mental anxiety, we might get a small 

bump in circulation, but not to the degree 

produced in a sprint. This gives those acids 

produced in the brain the opportunity to 

linger and damage those brain tissues and 

blood vessels. 

Mental stress, worrying about things that 

may or may not happen, also stimulates the 

production of fear-related hormones. These 

include adrenaline and glucocorticoids such as 

cortisol, which shift the production of energy 

and oxidative radical by-products by the 

mitochondria into overdrive. 

Methylation 

The body utilizes a special process called 

methylation to clear out acids from the body, 

primarily through the liver. These methyl 

groups capture and neutralize oxidative acidic 

radicals, clearing them from the blood quickly. 

Methyl donors the liver uses include S- 

adensylmethionine and a process of exchange 

between methionine and homocysteine, 

among other methylation processes. 

These systems require constant access to 

methyl groups donated from the diet. The diet 

can donate methyl groups in the form of 

amino acids such as methionine, cysteine and 

taurine, but also from nutrients such as folate 

and trimethyl glycine, a phytonutrient also 

referred to as betaine. 

Pound for pound, plant foods provide the largest supply of 

assimilable methyl groups to the body, allowing the liver a plentiful 

source for attaching to acids produced by the mitochondria during 

cellular respiration. 

The best sources of methyl groups include plant foods like salads 

and nuts, which include an array of easily assimilated amino acids, 

folate and phytochemicals. 

A diet of calm 

A diet of calm also helps. Refraining from running the mind through 

extended anxiousness will put a cap on the unloading of acids from 

brain cells. This leaves brain cell resources to exercise in practical 

ways, thinking through practical solutions, learning and so on. 

These practical uses of brain cells appear to have quite the 

opposite effect of anxiety; they strengthen brain tissues as the brain 

builds new networks for memory and problem-solving. 

To produce calm, make sure you get enough sleep, relax and 

breathe after a hard workout, take restful and reflective moments 

during the day, and practice skills such as tai chi, yoga, meditation 

and so on. 

— Dr. Case Adams

Eat to 

prevent 

breast 

cancer 

You can do your 

best to avoid 

breast cancer by 

eating and 

drinking foods 

high in 

antioxidants and 

other antiproliferative 

compounds. 

First, drink green 

tea on a daily 

basis. Ground 

green tea provides 

the most 

concentrated 

amount of 

nutrients. 

Otherwise, drink 

four cups daily. 

Also eat mostly 

fruits and 

vegetables. They 

are loaded with 

thousands of 

polyphenols that 

decrease 

inflammation, 

detoxify the liver 

and stimulate the 


6 

true age. By eating properly (consuming sufficient 

amounts of antioxidants), not only would this help 

minimize premature aging of the skin, but it would also 

possibly reverse the effects of an aging mind. 

Besides aging, among the other harmful effects of free 

radicals are heart disease, cancer and diabetes. In 

addition, recovery from athletic performance is negatively 

affected. 

Let’s take a deeper look at free radicals 

Free radicals are formed by a process called oxidation 

(damage caused by oxygen). This is the same process that 

causes rust on metals. You can slow down the oxidation 

process by consuming antioxidants. 

Exposure to toxins such as cigarette smoke, pollution, 

chemicals and radiation aid in the development of free 

radicals. These exposures cause the oxygen molecules in 

our bodies to break down to eventually form the reactive 

molecule known as a free radical. 

As science discovers how to better fight free radicals, 

we will be able to improve our lifespan by a number of 

years. 

Recommended preventive measures are to avoid 

smoking, stick with a well-designed exercise program and 

to stay away from pollutants, if possible. We must take 

extra measures to ensure that we are indeed protecting 

ourselves. As with any health and wellness goal, diet is an 

important part, especially a diet containing plentiful 

antioxidants. 

Antioxidants, which neutralize free radicals, are natural 

substances that we can use to fight and prevent any 

damage to cells caused by the unstable oxygen molecules. 

They also stop the chemical reactions that lead up to the 

creation of free radicals. 

So be sure to increase consumption of vegetables, 

fruits, whole grains, nuts and fish, and reduce eating 

processed foods and items with white sugar or high 

fructose corn syrup. 

Betacarotene (a form of vitamin A) 

Carotenes are found in plant foods. They not only 

protect plants, but also help protect the body from free 

radicals. 

Sources of betacarotene include apricots, carrots, 

pumpkin, cantaloupe and broccoli. A darker color of the 

fruit or vegetable means more betacarotene content. 

Vitamin C 

Vitamin C helps the body produce collagen, which is 

important to skin health and skin aging. It also helps the 

body absorb iron. Vitamin C also helps wounds repair 

rather quickly. 

Sources of vitamin C include many fruits (citrus and 

strawberries), vegetables (Brussels sprouts, cabbage, kale, 

etc.) and also beef, poultry and fish. 

Vitamin E 

Some may say that vitamin E is known as the answer 

to anti-aging. Sources of vitamin E include mangoes, eggs, 

sunflower seeds, walnuts, hazelnuts, sesame oil and whole 

grains. Vegetables such as spinach, broccoli and corn are 

other great sources. 

Green tea 

Green tea is one of the most potent antioxidants. It 

reduces risks of skin damage and skin cancer due to 

radiation, and the risks of lung cancer due to smoking. 

Green tea is unprocessed, while black tea and oolong tea 

are partially processed. 

Berries 

From berries you will get vitamins and minerals full of 

antioxidants. For fighting cancer and heart disease, 

blueberries, blackberries and raspberries are great choices. 

Blueberries also help keep the aging process away. 

Ginkgo biloba 

Ginkgo extract has been known to reduce clots and 

reduce blood pressure. It also hunts and destroys free 

radicals and prevents the formation of them in the first 

place. 

Another duty of ginkgo biloba is to protect the brain, 

as it promotes proper blood flow to the brain and 

improves alertness. Z 


3 —– 

Be mindful 

when you eat 

The 10 step rule 

By Aimee Hughes 

Mindfulness in relation to eating is necessary now more 

than ever. We live in a time when we are constantly 

plugged in and over-stimulated. This affects every 

aspect of our life – especially our relation to food. We see this 

in the widespread epidemic of eating disorders and obesity. 

The “super-sized” nation is at the opposite end of the 

spectrum in relation to mindful eating. Being mindful 

means deliberately paying attention to our experiences, 

both internal and external. It is awareness without 

judgment or criticism. 

This is a tall order given the state of our food system. 

It can be done, of course. One just needs to wander off 

the beaten path. 

Are you hungry? 

Before you sit down to eat a meal, ask yourself if 

you’re truly hungry. Take inventory. Maybe drink a couple 

glasses of water first. Too often we eat because we are 

tired, bored or distracted. 

You want to be hungry but not famished, to avoid 

scarfing down everything in sight. You may wish to eat 

meals at the same time every day, thereby giving your 

body a schedule its clock can rely upon. 

Clear distractions 

It’s amazing how many of us take our meals with our 

heads buried in cell phones or a dizzying array of other 

distractions. I often find myself engrossed in a novel while 

having lunch or dinner. Many a morning meals are spent 

checking e-mails or reading news articles on the computer. 

I am also guilty of vegging out in front of the TV with 

dinner to watch a movie or my favorite show. Does this 

sound at all familiar? If so, you are not alone. This type of 

mindless eating is a pastime shared by millions. 

Create a sacred space 

Clear the kitchen table that is so often cluttered with 

mail, magazines, newspapers and other distractions. Set a 




The Barlean’s pathway 

toabetter life 


BACK IN THE LATE 1960’S while Dave 

Barlean was working as a pipefitter in the 

state of Washington, he probably never 

imagined that one day he and his family 

would be operating one of the best known 

natural food brands in the industry. Along 

the more than 25-year journey, though, the Barlean brands have 

earned numerous awards, including the #1 Health Food Store Brand 

and Manufacturer of the Year awards many times. 

Dave Barlean made the decision many working people dream of — 

he quit his job to fish full time. He converted a canoe into a 

catamaran-style boat so that he could install live fish tanks onboard. 

His invention upgraded the reef netting business, making it possible 

not only to deliver the freshest catch to customers, but also to separate 

out any endangered species at the same time. 

He could not do the job alone, and his wife Barb came up with the 

idea to use what was in those days an advanced approach to 

telemarketing. The direct order system she and Dave set up ensured 

their customers across the state of Washington received fresh salmon 

within hours of being caught. But that is only the beginning of the story. 

Dave Barlean comes from a four-generation family fishing heritage, 

so he knows the importance of a fresh product. When he and Barb 

decided to begin producing their own brand of fish oil they made sure 

their Fresh Catch® products would be sourced from sustainably 

caught fish and regularly tested by objective third party laboratories. 

The International Fish Oil Standards Program has consistently 

awarded Barlean products their five-star rating. 

The coconut and seed oils coming from Barlean are minimally 

processed and unrefined, meaning they offer only naturally-occurring 

fatty acids, phytonutrients and antioxidants. The company never uses 

processes like hydrogenation, genetic modification or hexaneextraction. 

So when son Bruce quit his job as a press operator for 

another company and joined the family business in 1989, with 

another idea for sourcing Omega-3 fatty acids, from flax seeds, the 

traditions continued. Bruce and his dad began working on a better 

way to produce flaxseed. Ideal for those who prefer a vegan diet, flax 

oil is a perfect solution, but the high content of extremely degradable 

fats means they spoil easily. Over-processing of flax oil is common, so 

the Barlean process uses only North American seed and cold-pressed 

technology to avoid the damaging effects of heat, light and oxygen. 

Barlean’s flax oil was the first flax oil to be certified by the NON- 

GMO Project. Their lignin flax oil and cold-milled flaxseeds are also in 

compliance with these top standards. Barlean’s flaxseeds and flax oils 

have always been NON-GMO sourced and are 100 percent organic. 

“Flax seeds should be unrefined, unfiltered and unadulterated,” says 

owner Bruce Barlean. “Science can’t predict with 100 percent certainty 

what cause and effect genetically altering foods will do to our health 

long-term.” 

Barlean’s employs close to 200 people today. Bruce and his parents 

still run the company in Ferndale, Washington, their family home still 

located next door to their ever-expanding facility among the dairy and 

agricultural farms of the area. In 2013 the company focus evolved to 

help people in great need. “A Pathway to a Better Life” donates a 

significant portion of profits to this cause. The Barlean family views 

their products as more than nutritional supplements; they are a 

primary way to benefit those in need around the world. 

Visit www.barleans.com for a complete product line.

Eat your 

beets 

There are many 

reasons to 

incorporate beets 

into your diet. 

Here are some of 

the most 

important ones. 

Beets help cleanse 

the blood and 

create more red 

blood cells. Beets 

contain lots of 

lutein and 

zeaxanthin. Both 

help prevent 

macular 

degeneration and 

other age-related 

eye issues. 

They are high in 

fiber, iron, 

potassium, 

magnesium, 

biotin, calcium and 

niacin. They also 

contain 

phytonutrients 

called betalains 

which provide 

antioxidant, antinflammatory 

and 

detoxification 

support. 

Steaming beets is 

an excellent way 

to enjoy them. 

Add a little lemon 

juice, olive oil, 

garlic and herbs 

and you have a 

lovely side dish. 

Juicing beets is 

another way to 

go. Beet juice is 

alkaline in nature 

and prevents 

acidosis, a 

common cause of 

many diseases. 

Beet juice also 

helps relieve 

constipation while 

stimulating liver 

cells to cleanse 

bile ducts. 

7 

mood that is pleasing to you. Give your meals meaning by 

creating a ritual out of them. Light a few candles and set 

the table in a way that is pleasing to your aesthetic. 

Maybe you like a centerpiece of fresh cut flowers, or 

perhaps a clean white tablecloth or some handmade 

pottery from which to eat and drink. 

When you have a beautifully set table, you will truly 

enjoy sitting at it. Sitting is key as well. 

Get centered 

After you sit down, take several deep breaths. It’s best 

to eat while you are fully relaxed. You will eat slower and 

digest more efficiently. Be grateful. Say a prayer or give a 

blessing to show gratitude for the food and people and 

animals that played a part in bringing it to your table. 

Be aware of the connection between the earth, cultural 

practices, living beings and the impact that your food 

choices have on each of these aspects of life. 

Silence 

Try taking your meal like a monk – in silence. If you 

have meals as a family, take the first five minutes to eat in 

silence. You’ll find that you’ll better appreciate your food 

when eating without external noise and will therefore eat 

less. 

Slow down 

Pause for a couple minutes in the middle of your meal. 

Take time to breathe a bit more and further relax. 

Practice chewing your food. See what it feels like to 

take 20-30 chews for each mouthful of food. You may 

also want to take smaller bites. This will certainly slow 

you down. 

Use cutlery or chopsticks 

You will inevitably slow down if you use a fork and 

knife and set them down from time to time. 

Chopsticks help us eat slower, as it’s nearly 

impossible to eat a whole lot at once. They also provide 

us a challenge and therefore something else to meditate 

upon while we eat. 

Get in touch with your senses 

Think about eating in a way that nourishes not only 

your body, but also your soul. Pay attention to texture, 

taste, smell and appearance. Appreciate the beauty 

inherent in food and express that to yourself and the 

people around you. 

Go for quality over quantity 

It’s better to spend money on high quality food 

rather than spending less on junky food that fails to 

nourish you while encouraging binge eating. All those 

refined carbohydrate snacks are at the center of 

mindless eating. 

With smaller quantities of food you really enjoy, you 

will be satisfied with less. 

Expand your culinary horizons 

When cooking is a pleasure, so is eating. 

Experiment with various food traditions. Cook a 

new dish every week and see how you pay more 

attention to its unique tastes, aromas and textures. 

The cooking process itself can be relaxing and 

enjoyable. 

Knowing exactly what goes on your plate will further 

encourage a peaceful state of mind as you eat. Z 




Stayinginthe 

game with BioSil 

By Sherry Ballou Hanson 

AS LONG AS OUR 

JOINTS are working and 

not causing us pain, we 

don’t think much about 

them. Come an injury, 

though, and that 

changes in a hurry. 

Suddenly, running pain 

free is impossible and 

even riding on a bike 

can cause stiffness in the 

knee or other joints. 

Statistics on joint 

pain in otherwise 

healthy and active 

people are astounding. A 2011 Runners 

World poll found that 13% of runners 

experienced knee pain, most commonly 

due to patellofemoral pain syndrome, or 

irritation of the kneecap cartilage. 

Among cyclists, some 42% experienced 

knee pain from overuse, with a whopping 

65% having knee pain during one distance 

ride. Joint pain is a big deal for athletes in 

all sports. Surfers often report shoulder or 

knee pain, while golfers deal with injuries 

to the back, wrist, shoulder and elbow. 

Every joint consists of tendons, 

ligaments, cartilage and bone. When any 

component is not working correctly, joint 

pain arises. For example, when you go for 

a run the first action is the contraction of 

muscle to initiate the action. This 

contraction (or shortening) pulls on the 

tendons that attach muscle to bone, and 

simultaneously stress is put on the 

ligaments that keep one bone attached to 

another. Pain can occur anywhere in this 

system, so you can see how common joint 

problems can be. 

The issue is what to do when those 

situations occur. Enter BioSil ® ON YOUR 

GAME , a new product designed to deal 

with the many factors involved in 

maintaining healthy joints. According to 

Richard Passwater, educator for Bio 

Minerals NV of Destelbergen, Belgium 

(www.bonecollagenizer.com), “BioSil ® ON 

YOUR GAME is clinically proven in men to 

relieve joint discomfort, increase 

flexibility, increase range of motion and 

improve cartilage condition.” 

The end point of all movement in a 

joint is the cartilage, the cushion that 

prevents bones from rubbing together. Not 

only do the effects of repetitive motion 

add up, but so does the force and impact 

of high-stress activity. Range of motion is 

also to be considered, is aging. In a 

double-blind placebo controlled clinical 

trial, BioSil ON YOUR GAME was proven to 

inhibit fragmentation of cartilage and thus 

reduce the incidence of fragments 

accumulating in the affected joint. 

It also increases the formation of 

collagen, the primary component of 

ligaments, tendons and cartilage. Study 

results were presented at the Annual 

European Congress of Rheumatology in 

2014 in Paris. In 12 weeks, men involved 

in the placebo-controlled clinical study of 

BioSil © choline-stabilized orthosilicic acid 

“reduced discomfort and stiffness and 

improved physical function … and also 

decreased cartilage degradation,” 

according to Passwater. 

Collagen forms the framework of 

connective tissue. For example, bone is 

30% collagen, and the cartilage on the 

ends of bones to prevent them rubbing 

together is close to 70%. Tendons connect 

muscle to bone and can be made of close 

to 80% collagen; ligaments connect bone 

to bone and can be 90% collagen. 

After young adulthood, collagen 

production naturally begins to drops off. 

BioSil ON YOUR GAME can work to offset 

the trend. In 2015, NFL quarterback Drew 

Brees suffered a shoulder injury. 

According to medical reporter Meg Farris, 

Dr. Buddy Savoie, MD, chief of sports 

medicine at Tulane University School of 

Medicine, said about the quarterback, “If 

current indications are accurate, it would 

appear that no surgery is needed. The 

bruise will take icing, bracing his arm 

back to open up the cuff area, and antiinflammatory 

medications, many kinds of 

physical rehabilitation and electrical 

therapy, and even supplements like BioSil © 

and vitamin C to aid healing.” Brees 

avoided surgery and the long recovery that 

would follow. 

A separate clinical trial proved that ch- 

OSA © ,the active ingredient in ON YOUR 

GAME actually generates collagen, the 

building block of tendons, ligaments and 

cartilage. Trainers and doctors of 

professional sports teams are paying 

attention to the whole picture of the joint 

and its components for both rehab and 

prevention. It stands to reason that a 

minor issue involving a joint, if caught 

early and resolved, can prevent the loss of 

a player worth millions of dollars to a 

team. And it’s not just professional 

athletes who can benefit. 

The aging U.S. population makes up an 

important segment of clientele for personal 

trainers nationwide. Whatever activities 

these clients are involved in, they are also 

getting older and facing both age-related 

joint problems and overuse injuries. 

Over a decade ago, a Belgian 

pharmaceutical company began 

investigating choline-stabilized 

orthosilicic acid (ch-OSA ® ), which they 

believed could generate and protect 

collagen in humans. The prevailing 

belief before this had always been that 

nothing could build collagen once it was 

gone. Over the years the results of 

several clinical trials investigating ch- 

OSA ® were published in top peerreviewed 

medical journals. The newest 

clinical trial with ON YOUR GAME 

(active ingredient ch-OSA ® ) studying its 

effect on joints supports these positive 

results. 

Why not just eat the right foods? Or 

depend on collagen pills and powders? 

Collagen is a protein, which the body 

breaks down to amino acids and uses the 

same way it does steak or chicken. 

Scientists believe that ch-OSA ® works by 

activating key enzymes required by the 

cells in your body that generate collagen, 

which is big news for all active people. Z 

www.biosilonyourgame.com 

Available at natural health stores

Eat to 

prevent 

arthritis 

If you’re 

experiencing achy 

joints you’ll want 

to eat and drink 

anti-inflammatory 

foods. First, you’ll 

want to stay 

hydrated. Clean 

water keeps joints 

lubricated. Be sure 

you stay properly 

hydrated 

throughout the 

day by making 

sure your urine is 

clear 

Cook with 

turmeric, drink 

turmeric tea or 

take turmeric 

capsules. The 

Indian herb also 

fights cancer. 

Star antiinflammatory 

foods include 

sardines and 

coldwater fish. If 

you’re opposed to 

fish, take flax oil or 

incorporate 

flaxseeds into 

soups, smoothies 

and salads. 

Eat lots of fruits 

and vegetables 

which also have 

strong antiinflammatory 

properties. Avoid 

trans fats. These 

are used to extend 

the life of 

processed foods 

and promote 

inflammation in 

the body. 

8 


4 —– 

Effects of fitness on 

the immune system 

By Cathleen Kronemer 

The human body is a complex machine, an intricate 

balance of organic systems and structures. As 

exercise professionals and enthusiasts, we readily 

embrace the notion that a fit body is a healthy body. 

Taking this idea to a deeper level, an emerging field 

known as sports immunology has been gaining popularity 

among scientists and athletes. We already accept the idea 

that regular exercise can keep our bodies fit; now 

scientists are questioning whether exercise can also keep 

our immune systems in good shape. 

In order to fully explore this premise, it is necessary to 

have a basic understanding of the immune system and its 

functions. Put simply, the immune system is what enables 

the body to protect and defend itself from what it 

considers to be “foreign invaders” — germs, bacteria, 

diseases, etc. 

It accomplishes this through a cascade of complex 

reactions during which it recruits an army of T-cells, 

neutrophils, lymphocytes and monocytes. Researchers are 

just beginning to delve into these pathways in an attempt 

to understand the effect of exercise on each individual 

reaction as well as the system as a whole. 

In 2005, a study conducted by Andrea Mastro et al 

showed a promising result in patients with breast cancer. 

These researchers looked to determine whether exercise 

training would increase lymphocyte activation in patients 

following chemotherapy, a 

time when the immune 

system is generally quite 

compromised. 

The patients participated 

in a six-month moderate 

exercise program, which 

consisted of resistance training 

and aerobic activity at 60-75 

percent functional capacity, 

three times a week with a 

personal trainer. 

The results, determined by 

the presence of CD4 + CD69 + 

T-helper lymphocytes, 

indicated that exercise 

improved the patients’ 

immune function by 

increasing lymphocyte 

activation. 

In another study 

conducted in 2008, Mooren 

et al demonstrated that 

exercise induced a substantial 

redistribution of T-cells within 

lymphoid and non-lymphoid 

organs, thereby enhancing the 

body’s immune reaction 

capabilities. 

Moderate physical exercise 

increases the body’s 

consumption of oxygen. This 

in turn enhances the 

production of antioxidants such as superoxide and 

catalase. 

The macrophage, a cell of the immune system, releases 

free radicals to destroy bacteria, parasites and viruses. If 

these free radicals are overproduced, or the antioxidant 

balance is low, they will in turn damage the macrophage 

itself, thereby impairing its ability to fight off invaders. 

Antioxidants stop this from happening while still 

allowing the macrophage to do its job. 

Research conducted in the kinesiology lab of Professor 

Jeffrey Woods at the University of Illinois at Urbana- 

Champaign indicated that exercise increased the ratio of 

naïve T-cells to memory T-cells in the spleens of older 

mice. From the point of view of the immune system, this 

has the effect of turning older mice into younger mice. 

The mouse model is often used in research due to its 

striking similarity to the human body on many cellular 

levels. 

The finding is significant when we consider that older 

individuals generally have a harder time responding to 

new environmental pathogens; such a ratio shift could 

potentially aid in fighting off illness caused by germs that 

are perceived as “new” to one’s system. 

Moving from the cellular level to the larger view of the 

human body, we see that there are many more easily 

discernible effects of exercise on the immune system. 

Moderate physical activity increases the core body 

temperature, which is significant in killing the infecting 

organisms. This is the same pathway by which a fever 

serves as an adaptive measure to fight off foreign invaders. 

Regular exercise also helps strengthen the 

cardiovascular system. This improves blood flow, which in 

turn helps flush toxins away from muscles and organs. 

Circulating levels of antibodies will become more readily 

available, further empowering 

the immune system. 

There are also external forces 

in our lives which regularly 

threaten to weaken the immune 

system’s abilities. A major culprit 

of daily life is stress. We all face 

it at differing levels of intensity. 

Individuals who experience 

high levels of stress on a regular 

basis tend to suffer more 

digestive tract problems and 

experience less restful sleep. 

Stress weakens the immune 

system’s defenses, making the 

body a more vulnerable and 

accessible host for opportunistic 

germs. Regular exercise provides 

an outlet for stress and its 

accompanying nervous energy. 

Thus, it seems as though the 

positive effects on the body’s 

immune system as a result of 

regular exercise are certainly a 

convincing reason to become 

more than just a weekend 

warrior. 

While we are working hard 

to excel in our sports and make 

our bodies look aesthetically 

pleasing, it’s nice to know we are 

also fine-tuning our health from 

the inside out! Z 



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Resveratrol 

for diabetes 

According to a 

March 2011 study 

in the British 

Journal of 

Nutrition, 

resveratrol, the 

compound found 

in grapes and 

berries, is not only 

known for 

increasing lifespan, 

but also improves 

insulin resistance 

in type 2 diabetics. 

Researchers think 

this is due to 

resveratrol’s 

potent antioxidant 

activity. They also 

found that 

resveratrol 

stimulates a 

protein that helps 

cells uptake sugar. 

9 

–— STRATEGY. 

5 —– 

Guys, 

watch that 

prostate! 

By Dr. Donald Ozello 

Nutritional strategies are 

essential for lifelong 

prostate health. Nutrition 

and exercise are valuable tools in 

the prevention and management 

of prostate disorders. 

Prostate cancer is the most 

common form of cancer in men. 

About 240,000 U.S. men are 

diagnosed with prostate cancer 

each year. Predisposing genetic 

factors exist in prostate health, 

but dietary choices lower or raise 

your risk of acquiring life 

altering prostate conditions. 

The prostate is a walnut sized 

gland with two lobes enclosed 

by an outer covering. Part of the 

male reproductive system, the 

prostate functions to produce a 

fluid that protects and enriches 

sperm. The prostate is located in 

front of the rectum and directly 

below the bladder. 

The urethra, a tube from the 

bladder to the penis, travels 

through the prostate gland. 

Enlargement of the prostate compresses the urethra and 

leads to incomplete voiding of the bladder. This 

frustrating symptom is often the first noticeable sign of 

prostate inflammation. 

The standard American diet (SAD) is excessive in 

calories, inflammation promoting foods and simple 

sugars. The diet of most American males is deficient in 

fruits, vegetables and anti-inflammatory foods. Evidence is 

showing that this type of diet turns on genes in the 

prostate that make the cells more likely to become 

inflamed and cancerous. 

The combination of poor diet and limited exercise 

increases the risk of prostate cancer, benign prostate 

hypertrophy and chronic systemic inflammation. 

Eat your way to better health and teach your training 

clients to eat better by modifying the standard American 

diet. Simple nutritional changes reap lifelong positive 

health benefits. Proper nutrition and consistent exercise 

are your best weapons against prostate disease. 

Oxidation and inflammation are necessary ingredients 

in the development of prostate cancer. Diet plays a key 

role in limiting the damaging effect of oxidation and 

inflammation. 

Inflammation is a defense mechanism to fight infection 

and injury. Systemic and chronic inflammation leads to 

disease. Prostate inflammation leads to symptoms and/or 

cancer. Nutrition is the best tool for reducing 

inflammation. 

Our bodies release anti-inflammatory and proinflammatory 

chemicals in response to the foods we 

consume. 

Staples of the standard 

American diet, including 

domestic conventional 

beef, pork and dairy, 

promote the release of proinflammatory 

chemicals. 

Foods high in saturated fats 

increase inflammation. 

Ocean-caught fish are 

protein rich foods that 

result in the production of 


chemicals. Albacore tuna, 

salmon and mackerel are 

good choices. Decrease 

inflammation levels by 

consuming these antiinflammatory 

protein 

sources two to three times a 

week. 

Choose game meats over 

domestic meats. Buffalo, 

elk, venison and rabbit 

supply quality protein and 

are lower in adipose fat than 

domestic meats. Search for 

free-range, hormone-free 

and steroid-free sources of 

protein. These additives 

increase the inflammatory 

response and should be 

avoided at all costs. 

Charred meats can 

trigger prostate 

inflammation. The 

overcooking of meats and 

chicken at high temperatures produces carcinogens shown 

to elicit cancer in animal studies. When preparing chicken 

always remove the skin before cooking. If not removed 

beforehand, the skin’s fat soaks into the meat. 

Decrease disease producing inflammation by cutting 

back consumption of high saturated fat and preparing 

food properly. Promote prostate health by eating high 

protein, low fat sources of anti-inflammatory foods. 

Oxidation produces disease. Oxidants or free radicals 

can damage body cells. Antioxidants render disease 

producing free radicals harmless. The best defense against 

oxidation is your dietary strategies. 

Consume high quantities of numerous fruits and 

vegetables to acquire the necessary antioxidants — ideally 

nine servings daily. Each serving should be equal to one 

cup. 

For the best cancer fighting results, eat a wide array of 

fruits and vegetables. They provide a large amount of 

vitamins and minerals with minimal calories. 

Brightly colored fruits and vegetables possess 

antioxidants and phytochemicals that neutralize free 

radicals. Red colored foods containing the antioxidant 

lycopene are proven to benefit the prostate gland. 

Consuming tomatoes, pink grapefruit and watermelon 

increases your intake of lycopene. 

A combination of your daily dietary strategies and 

exercise is your best defense against prostate disease. 

Increase the health of your prostate gland by consuming 

healthy foods that decrease disease-causing inflammation 

and oxidation. Z 



Stop 

snacking 

A June 2011 study 

by researchers at 

the University of 

North Carolina at 

Chapel Hill found 

that rats that ate 

snack foods 

popular with U.S. 

children and adults 

ate more, gained 

more weight, were 

intolerant to 

glucose and insulin, 

and had higher 

levels of tissue 

inflammation than 

rats whose diets 

were high in fat 

from lard. 

This particular study 

also showed that 

the “cafeteria diet” 

(an experimental 

system that studies 

obesity and mimics 

buffet-style access 

to junk food like 

chips, processed 

meats and cookies) 

contributed more 

to diet-induced 

obesity than 

common high fat 

diets that came 

from lard often 

used in rodent 

studies. 

10 


6 —– 

Eat those salads 

By Thomas Hammer 

Eating nutritiously plays a major role in supporting 

good health and fitness. One of the best ways to eat 

nutritiously is with a salad. That’s because the base 

of most salads is leafy green vegetables. Most salads are 

also topped off with other vegetables as well. Protein can 

be added in the form of cheeses and/or lean meat cuts. 

A salad can be a health side dish or fixed up to make a 

main meal. However, not all salads are created equal. And 

some people naively believe that simply ordering a salad is 

automatically a healthy choice. Not so. The Achilles heel 

in the salad choice lies primarily in the dressing. 

Dressing can be good or bad, depending upon the 

ingredients. The dressing is a critical factor, as it can 

multiply the calorie count of the salad by a factor of 3 or 

more if you are not careful. The best dressing adds a 

touch of flavor with a moderate amount of calories. Don’t 

let a negative dressing choice overcome the benefits of a 

good salad. 

A small amount of saturated fat is just fine, but be on 

the lookout for dressings that contain high fructose corn 

syrup and/or trans fats. Also be aware that many salad 

dressings contain sugar and soy — important to know for 

those wishing to avoid these ingredients. Do allow 

yourself some latitude for taste – after all, a few calories 

from a tasty source won’t kill your diet. 

One of the other controlling elements on dressings is 

the size of the serving. Use your dressing lightly to add 

some taste; avoid dumping a large load of calories on top 

of the salad. With that in mind, here are a few ideas for 

super healthy that’s also delicious from salads. 

Popeye’s pleasure 

Popeye’s favorite food 

was spinach and it’s easy to 

see why – spinach is a 

nutritional powerhouse. It 

contains a good mix of 

vitamins and minerals in 

strong doses as well as 

serving as a fiber source. 

And it’s high in vitamin A. 

Spinach makes a great base 

for any of several different 

salads. 

Spinach Swiss salad 

■ Wash a head of spinach 

and tear off enough leaves 

to equate to 5-8 ounces. 

Tear these into bite size 

pieces. 

■ Slice up 3 ounces of 

Swiss cheese into small 

pieces. 

■ Cube 2 ounces of turkey 

breast into one-half-inch 

cubes. 

■ Slice up one quarter cup 

of red onions. 

■ Slice up one quarter cup 

of orange peppers. 

■ Mix in a bowl. 

■ Top with a low calorie dressing that has a natural base. 

■ Season (pepper, paprika, etc.) to flavor. 

This salad has protein, fiber, complex carbohydrates, is 

very high in calcium (spinach is full of calcium and 

magnesium, and so is Swiss cheese), vitamin C (peppers 

are one of nature’s best sources) and many other vitamins 

and minerals in varying amounts. 

The red salad 

This salad is based on red leaf lettuce, which is great 

when served fresh. It also has other healthy food items 

based on the red color. Natural colorful foods are not only 

flavorful, but they also are full of nutrients. 

■ Wash a head of red leaf salad and cut off 5-8 ounces. 

Tear these into bite size pieces. 

■ Slice up a small tomato. 

■ Slice up a red pepper. 

■ Add a few pieces of chicken breast. 

■ Slice up 2-3 ounces of pepper jack cheese. 

■ Mix in a bowl. 

■ Top with a low calorie dressing that has a 

natural base. 


Super salmon salad 

■ Wash a head of spinach and tear off enough leaves to 

equate to 5-8 ounces. Tear these into bite size pieces. 

■ Cut 4 ounces of salmon into small chunks. 

■ Slice one boiled egg into small rounds. 

■ Slice into pieces one quarter pound of mushrooms. 

■ One small can of baby corn on the cob 

■ Top with a low calorie dressing that has a natural base. 


Look at these salad choices as ideas for creating dishes 

rather than a list set in stone. 

That is, if you don’t like baby 

corn on the cob, substitute 

baby onions or carrots in its 

place. 

Use a great base such as 

spinach or red leaf lettuce 

and go from there. Peppers – 

red, orange, green, etc., are 

also a great way to boost 

nutrient density. 

By adding quality protein 

to your salad, you cover all 

the nutritional bases. Again, 

use your favorite protein 

sources. If you use meat, 

make it a lean cut (such as 

flank steak strips) for the 

most nutritious addition. 

The same strategy can be 

employed for any salad – 

simply tweak it to your own 

personal tastes and add it to 

your file for healthy eating. 

And one more suggestion 

– consider concocting the 

dressings rather than buying 

them off the store shelf. By 

making the dressings, you can 

insure they’re nutritious. Z 



BROCCOLI IS 

BRILLIANT 

If you don’t already 

eat several servings 

of broccoli each 

week, you may want 

to change your 

habits. Broccoli is full 

of nutrients and 

phytochemicals 

thought to reduce 

cancer risk. Broccoli 

helps maintain bone 

structure, boosts the 

immune system and 

supports the 

digestive system. 

Broccoli is an 

excellent vegetable to 

eat if you are fighting 

a cold or flu bug due 

to its high vitamin C 

content. A bowl of 

steamed or cup of 

juiced broccoli may 

be more potent than 

orange juice. 

Broccoli is rich in 

folate and 

carotenoids, including 

betacarotene and 

lutein (great for the 

eyes.) It is also rich in 

vitamin K and has 

adequate amounts of 

zinc, calcium, 

magnesium, 

phosphorus, 

potassium, 

manganese, vitamins 

B1, B2, B3, B5, B6, 

sulforophane and 

indole-carbinol. 

The great 

protein debate 

Is protein perhaps the greatest anti-obesity weapon we have? 

11 

ABy Jade Teta and Keoni Teta 

long with politics and religion, you can add 

nutrition to the list of topics to avoid at your next 

cocktail party. This is especially true of the latest 

misunderstood bad boy of the nutrition world: protein. 

Fat, carbs and protein 

In the 1980s it was fat. In the ‘90s and 2000s it was 

carbs. Now, you can add protein to the list of 

macronutrients experts are telling you to avoid. The 

experts made mistakes then, and are about to make the 

biggest nutrition blunder of them all with their new take 

on protein. 

The protein crusaders have arrived, and they are every 

bit as fanatical and misinformed as their fat phobic and 

carb avoiding counterparts. But before you can 

understand where things are headed and why they are 

wrong, it will help to know where we have been. 

Lessons from fat 

It’s not that these researchers are not acting on what they 

think is good information. The 1980s fat scare was based 

first on rat studies showing high fat diets induced 

atherosclerosis. Population studies also showed a 

correlation. This correlation was attached to cholesterol and 

without the whole story; the fat phobic message was born. 

The problem was that neither animal studies nor 

population studies can prove causation, and often both 



CUT OUT THE 

SUGAR IN 

BAKING 

Refined sugar 

wreaks havoc on 

the body. While 

most of us have a 

healthy sweet 

tooth and love to 

bake cakes and 

cookies, we can do 

so in more 

intelligent ways. 

Try using liquid 

sweeteners like 

honey, molasses, 

maple syrup or 

even orange juice 

instead of sugar. 

Try using half 

honey and half a 

mashed banana in 

a recipe that calls 

for sugar. 

Unsweetened 

applesauce and 

sweet potatoes 

are also excellent 

substitutes when 

it comes to 

healthier treats. 

Spices such as 

cinnamon, 

cardamom, cloves 

and pumpkin spice 

add flavor to 

baked goods when 

you want to 

reduce the 

amount of 

sweetener. 

12 

forms of research can be 

misleading. This is what 

happened with fat. Over the 

ensuing years we learned about 

the differences between saturated 

fat and other types of fat. 

We learned about 

hydrogenated oils, which many of 

the initial fat studies did not 

control for. We learned about the 

protective effect of omega-3 fats. 

We learned there is more to 

cholesterol and fat than total 

amounts. In short, we learned we 

were wrong, but not before we 

created an epidemic of carb 

gorging that correlates perfectly 

with the huge spike in obesity 

and diabetes we have experienced 

since the ‘80s fat scare. 

Good research 

gone bad 

Now we find the same things 

that happened with fat and carbs 

happening with protein. It 

sounds good: “Huge population 

studies on Chinese populations 

link protein with cancer,” or, 

“Animal studies prove high 

protein diets cause cancer.” 

But they don’t mention the 

same data shows low protein 

diets are also correlated with 

increased risk of cancer. What 

they don’t say is the animals were 

poisoned first and then fed high 

protein diets. No distinction is made between the dairy 

protein casein and other animal proteins. They don’t 

explain why intervention trials on humans show protein 

substituted for fat or carbs in human diets usually makes 

people healthier. 

It’s important to briefly discuss the different types of 

research so people can understand why nutrition can be 

so confusing. First are the animal studies. Mice have 

metabolisms that are similar enough to humans to get us 

headed in the right direction. However, they also have 

metabolisms dissimilar enough to not draw clear 

conclusions. 

In other words, if an animal study shows something, 

we should not get too excited, but instead try it out in 

humans. Then if it works, we can get a little excited. If we 

then try it out on a lot of humans and it still works, we 

can get very excited. 

Population studies, called epidemiological studies, are 

the most difficult to draw conclusions from. The reason? 

People and the worlds they live in are so complex. If some 

Chinese eat more protein than others, are they also more 

stressed? Do they sleep less? Is the protein they eat 

different from other types of protein? There is no way to 

control for all this vast complexity. 

Here is an example. Non-calorie sweeteners are highly 

correlated with obesity. Does this mean they make people 

fat? Or does it mean overweight people are the ones who 

use them? The more likely truth is the latter, not the 

former. 

The protein 

crusaders have 

arrived, 

and they are 

every bit as 

fanatical and 

misinformed 

as their 

fat phobic 

and carb 

avoiding 

counterparts. 

To really assess whether 

something is valid or not, 

intervention studies should be 

done. These are studies done on 

humans where one group is given 

something while the other group 

is not. Everything else is left the 

same. These studies tell us the 

most because we can be more 

certain that what we see is a result 

of the intervention and not 

something else. 

Protein causes cancer? 

One of the most popular works 

on protein and its supposed 

negative effects is the China Study. 

This research is actually very 

important research and will go a 

long way towards helping us 

understand nutrition. 

Where we believe it goes wrong 

is its assumptions. Just like the fat 

studies in the ‘80s, this research is 

being interpreted as proof protein 

causes cancer and should be 

avoided. This is a big mistake. 

The China Study was based on 

two lines of research, one on 

animals and the other a 

population study. The animals 

were essentially poisoned (with 

aflatoxin) and then given a low or 

high protein diet. Cancers were 

increased in the protein fed group. 

Does this show protein is a 

cause of cancer? Would a high 

carb or high fat diet compared to a low fat or low carb 

diet show the same thing? Given cancer is a fast growing 

tissue, wouldn’t any extra nutrition increase cancer in a 

susceptible animal? In other words, this proves nothing 

and many questions remain. 

The population studies showed Chinese consuming 

higher protein diets got more of certain types of cancer 

compared to those eating less protein. Is this because of 

the protein? Could it be that in China much of the protein 

sources are high in nitrates and other preservatives? 

In looking at the research you can find certain types of 

cancer are more prevalent in higher protein eaters. Other 

types of cancers are more common in those who eat less 

protein. If we are to blame higher incidence of some 

cancers on protein consumption, then we must blame 

higher rates of other cancers on low protein intake. In 

reality, neither of these assumptions makes much sense. 

It may be surprising to know that some data shows a 

low protein diet is associated with an increased risk of 

cancer. That is right; in the very research used by the 

author it can be clearly shown that higher protein diets 

are protective against the initiation of cancer. 

This study was published in the 1983 Journal of Cancer 

Research (Vol. 43 # 5). It also may be surprising to learn 

that another study, by researchers involved in the China 

Study, also contradicts the fact that there is any difference 

between animal and plant proteins when the proteins are 

complete. This was published in the Journal of National 

Cancer Institute (1989, Vol. 81) 



Can walnuts 

prevent 

Alzheimer’s? 

This may one day 

be possible, says a 

study appearing in 

the Journal of 

Alzheimer's Disease. 

When mice were 

fed walnuts, there 

was great 

improvement in 

learning, memory 

and motor 

development, says 

Abha Chauhan’s 

report. 

"These findings are 

very promising and 

help lay the 

groundwork for 

future human 

studies on walnuts 

and Alzheimer's 

disease,” says Dr. 

Chauhan. The 

amount of walnuts 

given to the mice 

(two quantities) 

correlated to either 

one ounce or one 

and a half ounces 

for humans. 

One of the nut’s 

most promising 

compounds is 

alpha-linolenic acid. 

Add chopped 

walnuts to yogurt, 

green salad, rice, 

lentils and omelets. 

13 

This is not to refute the importance of the work 

highlighted in the China Study; it’s simply to say there is 

much more to this story, and the associations of protein 

and cancer are not at all clear. However, the association 

with obesity and cancer is very clear. 

Protein, obesity, cancer 

and everything else 

Here is the most important consideration. Obesity is 

the single biggest heath challenge in human history and 

drastically increases the risk of the major killers: heart 

disease, stroke and cancer. In fact, the best way to increase 

your chances of getting sick, becoming dysfunctional in 

old age and dying an early death is to get and stay fat. 

Here is where protein comes in. Of all the 

macronutrients, it’s not only the most filling, it’s also the 

most likely to control cravings and balance blood sugar 

levels. In short, it’s perhaps the greatest anti-obesity 

weapon we have. 

As shown in a recent study, substituting protein calories 

for fat and carb calories aids not only weight loss, but also 

more importantly fat loss. Dieters who ate more protein 

had reduced insulin levels, less hunger, decreased food 

cravings and were able to maintain their muscle mass, 

resulting in less rebound weight gain. This study was 

published in the American Journal of Clinical Nutrition 

(April 2010). 

In a separate study published online in December 2010 

(Journal of Nutrition), protein intake, and specifically 

branched chain amino acids (BCAA), were shown to 

increase longevity. Much of this effect is based on protein’s 

ability to detoxify the human body, aid weight loss and fat 

loss, help maintain muscle mass and bolster antioxidant 

defenses. 

Another study on protein and its effect on the acid base 

balance of the body and bone density calls into questions 

old beliefs and biases. The study was published in 

Nutrition Journal (Vol. 9 # 72). Participants receiving a 

high protein meal replacement twice daily were compared 

to those who were fed a non-protein meal replacement. 

Each group was followed for 12 months. The 

researchers wanted to look at bone density as well as liver 

and kidney function. What they found was no difference 

at all in any markers. This was despite a level of protein 

many claim is detrimental. 

It’s interesting to note how persistent these negative 

views on protein are. The issue should have been put to 

rest in a May 2004 review article in the Sports Nutrition 

Review Journal. The title of the study was High protein weight 

loss diets and purported negative effects: where is the evidence? 

The research in this study showed there is no evidence 

that higher protein diets have any adverse effects on liver, 

kidney or bone health. Given the fact protein can decrease 

the need to overeat and help balance blood sugar, it may 

actually be preventative for illnesses affecting these organs. 

The number one cause of disease for liver and kidney is 

diabetes, a disease of excess sugar more than of excess 

protein. 

Final thoughts 

The protein story is far from over, but for serious 

exercise enthusiasts and exercise professionals, it’s more 

important than ever to watch this trend. The same 

overzealous scapegoat mentality that dogged fat and carbs 

is now descending on protein. 

It’s important to educate fat loss seekers and fitness 

enthusiasts on the benefits of protein. Many of the claims 

being made, even by prominent researchers, are 

misinformed at best and inaccurate at worst. Perhaps with 

a little common sense and self-education we can avoid 

another nutrition blunder that simply leads us further into 

the obesity abyss. Z 




CarlsonLabs:over 50years 

of quality supplements 


I remember Dad running down 

the stairs saying, “I feel like I’m 

21 again,!” says Susan Carlson, 

founder with husband John of 

J.R. Carlson Laboratories, Inc. in 

1965. Her father suffered from debilitating chest pains, and after 

visiting several doctors and finding no relief, he went to the Shute 

Medical Clinic and was prescribed by Drs. Evan and Wilfrid Shute a 

specific type of vitamin E. This one helped, while another he tried 

later when pain returned, did not. The Carlson family realized that not 

all types of vitamin E were the same, and Carlson Laboratories was 

born in the walk-up apartment on north Winchester Avenue in 

Chicago where Susan lived. 

By 1968 Susan had put out two products, Key-E 200 IU, followed 

by E-Gems 200 IU, hired two employees, expanded her business and 

taken on a sales representative. Her products began turning up in 

health food stores across Chicago. By 1970 she left her part time 

position as a pharmacist in Wheeling and moved the business to 

larger digs on North Kedzie Avenue, naming husband John, who had 

been chief water engineer for the city of Chicago, as president. They 

focused full time on Carlson Labs, again outgrew their space, and built 

their present headquarters on College Drive in Arlington Heights. 

Their facility on University Drive is now run by Susan’s daughters 

Carilyn Anderson, president, and Kirsten Carlson, Vice President of 

Marketing, and offers over 250 vitamins, fish oils and other 

supplements. Carlson’s line of vitamin E products is one of the most 

complete in the world and by 1982 they were touting the benefits of 

omega-2 fatty acids and introducing cod liver oil and other types of 

fish oil to the U.S. market. In 2009 they added calamari oil. 

Omega-3 fatty acids are lacking in the typical American diet, which 

is high in saturated fats from meat products and low in omega-3s that 

are found naturally in fish like salmon, mackerel, sardines, halibut and 

anchovies. The best omega-3s are eicosapentaenoic acid (EPA) and 

docosahexaenoic acid (DHA), and while our bodies can convert alpha 

linolenic acid (ALA) into EPA and DHA, the efficiency of that 

conversion is limited if the diet does not contain regular meals of fish. 

Vegetarians especially have a hard time getting enough good omega- 

3s. Flax and soybeans are good sources of ALA, but the conversion to 

EPA and DHA is very low. 

Every Carlson product introduced to the market is formulated of 

the finest raw materials based on scientific research. Carlson Labs feels 

strongly about the purity and quality of their products and offers a 

money-back guarantee. Their research team stays current with 

research and exceeds FDA regulations in creating and testing their 

products. All products are tested to pass their strict standards of 

freshness, potency and purity. 

“Ethics and social responsibility are extremely important to us,” 

says company president Carilyn Anderson. “We want our children, 

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Carlson’s packaging is recyclable and their company equipment is all 

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Carlson’s nutritional supplements offer the best: gluten-free, 

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Visit www.carlsonlabs.com

POMEGRANATE 

IS A 

NUTRITIONAL 

JEWEL 

A study (Journal 

of Clinical 

Nutrition Sept. 

2005) has found 

that pomegranate 

juice lowers “bad” 

LDL cholesterol 

while increasing 

blood flow to the 

heart among 

people with heart 

disease. Typically 

fruit juices raise 

blood sugar and 

should be drank in 

moderation. 

However, 

researchers in 

Israel found that 

natural sugars 

found in 

pomegranate juice 

do not raise blood 

sugar. These 

particular sugars 

are attached to 


make the sugars 

act as protective 

agents against 

arthrosclerosis. 

Pomegranates are 

also helpful in 

protecting against 

prostate and 

certain breast 

cancers. They 

alleviate 

symptoms of 

menopause and 

boost the immune 

system to fight 

common ailments 

such as colds and 

flu. 

Sprinkle 

pomegranate 

seeds on 

pancakes, cereal, 

waffles, pudding, 

ice cream or cake. 

Fold the seeds 

into a bowl of 

yogurt or a 

guacamole dip. 

Brighten up a fruit 

or green salad by 

sprinkling seeds as 

a final touch. 

14 

Stress, 

adrenal response 

and fat loss 

resistance 

IBy Jillian Sarno Teta 

f you are an astute fitness professional who’s paying 

attention, or if you are an avid participant in the fat loss 

lifestyle, you have undoubtedly by now realized that 

the “calories in, calories out” model, as the holy grail for 

optimal body composition and performance, is at best an 

incomplete picture, and at worst, a fallacy. 

The fitness industry is catching up at long last with the 

latest developments in exercise physiology and the 

empirical experience of countless savvy trainers. A 

broader landscape of fitness, fat loss and body change is 

being elucidated to include not just calories, but other 

factors including hormones, hormonal balance, 

environmental inputs and lifestyle attributes. 

Taken together, we have a much clearer, more 

comprehensive insight into what it takes to achieve our 

goals and the goals of our clients, and how these 

individual factors can be harnessed to enhance positive 

effects, and how to identify and mitigate negative 

influences as well. 

Along these lines, the role of stress, our stress response, 

the cascade of hormonal signaling as a result of, and the 

subsequent short and long term hormonal environment 

created in response to stress is a topic quite worthy of 

examination, especially in those individuals for whom 

body change is exceedingly difficult. 

Stress is unequivocally a part of life 

The word “stress” itself is a non-specific term that is 

used to describe external and internal challenges that have 

the potential to negatively affect hormonal and 



COFFEE FOR 

ASTHMA RELIEF? 


that a small cup of 

coffee may improve 

breathing for up to 

two hours and may 

improve airway 

function for up to 

four hours in 

asthmatic patients. 

This may be due to 

the fact that the 

chemical structure of 

coffee is similar to 

the chemical 

structure of 

theophyline, a 

common asthma 

medication. Be 

careful, though, as 

excessive amounts of 

caffeine can intensify 

the side effects of 

theophylline. 

The current doctor’s 

orders: coffee in 

moderation, as well 

as tea, chocolate and 

other caffeinated 

consumables. 

15 

biochemical balance, health and your physique goals. 

Our body’s stress response has evolved to protect us 

from acute danger. The world that we live in today has 

ample food for most of us and few predators. However, 

we have the same system that we had when we had to 

catch and kill our food, run and hide from predators, and 

fight enemies. The stressors of today are different. Many of 

us may feel like we do not have relief from stress. 

Stress could be anything ranging from “acute” events 

like a long run, getting sad news, a minor car accident or 

having a confrontation, to more “chronic” things like 

deadlines, unhealthy relationships, overtraining, ongoing 

sleep deprivation and poor diet. 

Also very important is your psychological response to 

them. If you view an event or situation as “bad,” the event 

is much more likely to cause a physiological stress 

response. How we interpret our lives and the things that 

happen to us are major factors in determining the effects 

our bodies feel from stress. 

Our bodies are not well-suited for chronic, unrelenting 

stress. As such, the response of our body will eventually 

become maladaptive and not optimal. Chronic stress has 

the potential to set the stage for hormonal imbalance that 

has major consequences for our waistlines and physiology. 

The adrenal glands are a key player of the endocrine 

system and the central nervous system, and are the main 

drivers of our response to stress. The endocrine system, 

under the influence of the nervous system, secretes a wide 

variety of hormones as an adaptive response to deal with 

stress and restore order and balance to the body. 

Cortisol and other hormones are secreted by the 

adrenal glands, and cortisol is classically the prime 

biochemical marker of stress. Under normal conditions, 

stress will cause elevated secretion of cortisol and 

epinephrine. Problems will begin to crop up when this 

normal response becomes abnormal as a result of 

unrelenting or dysfunctional stress and stress adaption. 

Cortisol is a very important hormone, and 

often misunderstood. 

It is critical to understand that hormones have more 

than one singular action, and act in different ways as a 

response to the ratios of other hormones and signaling 

molecules. Very much like a symphony, cortisol’s “tune” 

will change in response to what is playing around it. 

■ One of cortisol’s main jobs is to maintain blood sugar 

levels in ideal ranges, particularly when we are asleep or 

have gone for a long time without eating. 

■ Cortisol also has very powerful anti-inflammatory 

effects, helping blunt over-zealous immune response and 

acting as an antihistamine. 

■ Additionally, when cortisol levels are optimal, and 

when other hormones are in balance - such as insulin, 

reproductive hormones and growth hormone - cortisol 

will help you burn fat. 

Over time, it is quite possible for stress to increase the 

secretion of cortisol, leading to elevated levels in the 

blood, and this is where problems can begin to pop up. 

As with any hormone, an imbalance of cortisol has 

ramifications throughout the body and can be 

detrimental. With cortisol, adrenal balance and stress 

response, this can signify that cortisol can be either 

excessive or insufficient to spur negative health 

consequences. 

Excessive cortisol, from long-term maladaptive stress, 

creates a plethora of problems, many of which will 

prevent you from keeping your waistline slim and trim. 

Excessive cortisol will impose a functional hypothyroid 

state on the body. Elevated cortisol acts to decrease 

hormones in the brain that stimulate the thyroid, and also 

directly inhibits the conversion of active thyroid hormone. 

These anti-thyroid effects of cortisol translate into a 

lowered metabolism coupled with increased abdominal 

fat deposition: a sure recipe for fat loss resistance. To add 

insult to injury, excessive cortisol promotes insulin 

resistance, which further spurs fat gain. Excessive 

cortisol disrupts sleep, interrupts appropriate central 

nervous system function and also overwhelms the action 

of growth hormone — one of our best fat burning 

hormones. 

Clients who are experiencing this will likely have a 

hard time adding lean muscle to their frame, and may 

even be losing muscle in their arms and legs, while at the 

same time getting fatter in the midsection. 

Over time, in response to elevated cortisol, our adrenals 

are unable to adequately respond to the messages of the 

central nervous system, including the brain. This 

decoupling of the brain and adrenal glands signifies an 

extremely dysfunctional hormonal environment and the 

perfect storm for fat loss resistance. 

Even though excessive cortisol has all of these negative 

consequences, insufficient cortisol and/or very low cortisol 

also present problems for optimal body composition. 

After years and years of stress, dysfunctional stress 

response, accelerated cortisol secretion, and the 

decoupling of the central nervous system and the adrenal 

glands, the adrenals begin to tire. 

Likely, many of you have heard the term “adrenal 

fatigue,” “adrenal exhaustion” or “adrenal burnout.” Very 

much like a bank account, individuals have finite adrenal 

reserve. When the adrenals are overproducing cortisol for 

so long, are not responding to signals from the brain and 

are bathed in an environment of insulin resistance, low 

thyroid and blunted growth hormone, the adrenals begin 

to tire and cortisol production begins to fall. 

The typical pattern of adrenal burnout is years and 

years of excessive cortisol production and the subjection 

of the body to all of the dysfunctional physiological and 

biochemical consequences it produces, followed by a 

down spiral of cortisol and other adrenal hormone 

production to very low levels. 

These people have hit rock bottom 

People at this stage are often overweight or morbidly 

obese, and may be diabetic or have a diagnosis of 

fibromyalgia. 

Until normal hormonal signaling is re-established, fat 

loss will be very difficult to achieve. Clients whom you 

suspect are maladapted to stress should be evaluated by a 

competent health care provider. 

High and low cortisol levels are approached very 

different clinically. The first step towards hormonal 

balance is eating a high vegetable, adequate protein diet 

with minimal refined carbohydrates and sugar. 

Proper sleep and hydration are crucial for adrenal 

health. Training programs may need to be temporarily 

modified or shortened depending on levels of 

decompensation. Exercises and movements that promote 

human growth hormone secretion, such as resistance 

training, will be an integral part of recovery. 

Although stress has no calories, stress and our response 

to it markedly affect the way that we look and feel. 

Understanding and using these tools will enable us to 

achieve the fitness goals of ourselves and our clients. Z 



ETHNIC SPICES 

HEAT UP THE 

KITCHEN 

Rather than turn to 

salt or oils to flavor 

foods, take note 

from rich culinary 

traditions from 

around the world 

where herbs and 

spices not only give 

mouth watering 

pleasure, but 

potential health 

benefits as well. 

Turmeric, used in 

Indian curries and 

other dishes, does 

more than add a 

cheerful yelloworange 

color to 

food. Its main 

ingredient, 

curcumin, is 

thought to fight 

cancer and other 

disease. It is 

currently being 

studied for its 

ability to fight 

Alzheimer’s. Animal 

research has 

shown it to protect 

the liver, reduce 

inflammation and 

inhibit tumor 

growth. 

Cardamom, 

another spice used 

in Indian cuisine, is 

thought to aid in 

indigestion and 

flatulence. Add a 

pinch cardamom 

and 1-2 teaspoons 

honey to 

unsweetened 

almond milk for a 

soothing bedtime 

drink. 

Rosemary, 

common in many 

Mediterranean 

plates, adds zest to 

meats, vegetables 

and sauces while 

playing a positive 

role in stress relief. 

Sip a cup of 

rosemary tea, or 

inhale rosemary 

essential oil to 

increase freeradical 

scavenging 

activity and 

decrease the stress 

hormone cortisol. 

Cloves enhance hot 

drinks and baked 

goods. The 

eugenol found in 

cloves may help 

prevent digestive 

tract cancers and 

reduce joint 

inflammation. 

Cloves also have 

antibacterial 

properties and 

have reduced the 

pain of many a 

toothache. 

16 

What is 

hydrolyzed 

protein and 

is it healthy? 

By Casey Adams 

Proteins are composed of very long chains of amino 

acids. Sometimes hundreds and even thousands of 

amino acids can make up a typical protein. The 

body’s enzymes break apart these chains through an 

enzyme reaction called proteolysis. 

Proteolysis breaks down proteins into amino acids and 

small groups of amino acids called polypeptides. This is 

also called cleaving. As enzymes break off these 

polypeptides or individual amino acids from proteins, 

they replace the protein linkages with water molecules to 

stabilize the peptide or amino acid. This process is called 

enzymatic hydrolysis. 

Breaking away the peptides or amino acids allows the 

body to utilize the amino acid or polypeptide to make 

new proteins within the body. 

The body assembles its own proteins from these 

amino acids and polypeptides. The body’s protein 

assembly is programmed by DNA and RNA. For this 

reason, the body must recognize the polypeptide 

combinations. Strange polypeptide combinations can 

burden the body, especially if the body does not have the 

enzymes to break those peptides further apart to extract 

their amino acids. 

While some enzymes can break apart multiple proteins 

and polypeptides, some proteins, such as gliadins (glutentype 

proteins), require special enzymes to be properly 

broken down into body-friendly peptides and aminos. 

Protein cleaving enzymes are called proteases. 

Food manufacturers can synthetically break down 

proteins by extrusion, heating and blending with a variety 

of processing aids, including commercial enzymes. These 

synthetic processes break apart the peptides in the 

proteins and, as water is integrated into the process, 

hydrolysis results. This produces a food with hydrolyzed 

proteins. 

These hydrolyzed proteins will contain a number of 

peptides that may be useful to the body, but they may also 

not be useful. Some may even be rejected by the body’s 

immune system, causing food intolerance or even food 

allergies. 

French laboratory researchers have found that 

hydrolyzed wheat proteins from skin conditioners 

produced skin sensitivity. Eventually this sensitivity 

crossed over to becoming allergic to wheat proteins. In 

other words, hydrolyzed wheat proteins in skin treatments 

are not always readily accepted by the immune system. 

Once the body becomes sensitive to some hydrolyzed 

wheat proteins, this sensitivity can cross over to the same 

sensitivity to those proteins in wheat foods. 



FEED YOUR 

HEART WITH 

FIBER 

Soluble fiber, 

vitamins and 

minerals found in 

fruits, vegetables 

and whole grains 

reduce total and 

LDL (bad) 

cholesterol. The 

typical American 

diet provides us 

with approximately 

11 grams of fiber 

a day, whereas the 

American Dietetic 

Association 

recommends 20- 

35 grams daily. 

Get into the habit 

of starting your 

day with a nice 

warm bowl of 

oatmeal. Oats are 

very nutritious and 

whole-grain filled, 

with beta-glucan, 

a soluble fiber that 

soaks up 

cholesterol and 

pushes it through 

the digestive 

system so that it’s 

not absorbed. 

Oats also contain 

an antioxidant that 

counteracts the 

destructive and 

atherosclerosisinducing 

damage 

of unstable free 

radicals. 

Choose an orange 

for an afternoon 

snack and 

incorporate green 

smoothies 

containing water, 

kale, bananas, 

walnuts and a 

sweetener such as 

Stevia or raw 

honey. Eating one 

large salad a day is 

also a great way of 

ensuring adequate 

fiber intake. 

17 

And let’s not 

forget the 

most 

important 

food for 

infants, 

breast milk. 

Researchers from France’s Center for Research in 

Grignon tested nine women who had skin contact 

sensitivity to cosmetics containing hydrolyzed wheat 

proteins. Six were found to react with either skin hives or 

anaphylaxis to different products (including foods) 

containing hydrolyzed wheat proteins. 

The whole group was also found to have allergies to 

wheat flour or gluten-type proteins. Eventually, they 

became sensitive to unmodified grain proteins. 

Spanish researchers found that enzymatic hydrolysis of 

lentils and chickpeas produced allergens for four out of 

five allergic patients in their research. 

The commercial enzymes used by many food 

manufacturers to hydrolyze proteins may also stimulate 

allergic responses. Danish researchers tested 19 

commercially available enzymes typically used in the food 

industry on 400 adults with allergies. It was found that 

many of the enzymes produced histamine allergic 

responses among the patients. 

Hydrolyzing proteins through 

manufacturing processes creates 

molecules that the immune system 

may not recognize. Once the 

immune system launches an immune 

response to the molecule, it will 

remember the molecule as an 

allergen, even if they are part of foods 

once accepted by the body. 

At the same time, research has 

shown that hydrolyzed formulas can 

be a viable alternative to cow’s milk 

formulas for infants allergic to cow’s 

milk. In a number of studies by 

various medical universities, these 

hydrolyzed formulas appear to be safe 

for children. 

Hydrolyzed formulations have 

included cow’s milk, soy milk, rice 

milk and others. In most cases, 

however, the studies have not 

followed the children into 

adolescence to see the long-term 

effects of these types of formulations. 

While hydrolyzed formula may be 

helpful to infants who are otherwise 

allergic to cow’s milk, there are plenty 

of other healthy feeding options 

available for children, such as almond 

milk and rice milk — and let’s not 

forget the most important food for 

infants, breast milk. 

Today many of our processed foods 

are supplemented with hydrolyzed 

soy proteins. These are often added to 

increase the protein content of the 

food. Again, these are hydrolyzed 

using enzymes that may produce 

unnatural combinations of peptides. 

The enzymes used may also cause 

issues when this type of soy is eaten. 

While there is little absolute proof, 

it is possible that hydrolyzed soy has 

resulted in people becoming 

intolerant to soy in the same way the 

research has shown for hydrolyzed 

wheat proteins. 

To be fair, a number of studies have shown that people 

who are allergic or intolerant to soy can eat hydrolyzed 

soy protein. This also goes for fermented soy products. In 

both cases, the sensitive proteins have been broken down 

by hydrolysis, just as described above with infant formula. 

Naturally processed soy — such as tempeh or tofu — 

has been naturally cultured and fermented with nature’s 

probiotic organisms, and will not have these issues. 

These foods are prepared using traditional methods, 

and we can see the positive results of these kinds of soy 

foods in the epidemiological research over the past two 

decades that have shown that people who eat naturally 

cultured soy products such as tofu and tempeh have 

significantly lower rates of heart disease and colon cancer. 

The issue here is that to be on the safe side, we should 

carefully abide by nature’s laws when it comes to how we 

process foods. Using unnatural means to break down and 

break apart nutrients produces foods that can lead to food 

sensitivities and even food allergies. Z 



BENEFITS OF 

STAR ANISE 

Star anise contains 

shikimic acid and 

anethole, two 

compounds that 

contain ant-viral, 

anti-bacterial and 

anti-fungal 

properties. This 

means the spice, 

popular in Middle 

Eastern cooking, 

can help prevent 

flu bugs and other 

viruses. 

It has been shown 

to inhibit the 

growth of 

Epstein-Barr virus 

and battles 

hepatitis B. 

Start incorporating 

the licorice-like 

spice into your 

diet by brewing 

star anise tea. Sip 

1-3 cups a day. 

You may wish to 

add the spice to 

soups, stews and 

casseroles, stewed 

apples and plums, 

or by sprinkling 

ground star anise 

on top of salads 

along with ground 

flaxseed. 

19 

Antiinflammatory 

foods 

Use nutrition as a tool to defeat chronic 

inflammation and the diseases it creates. 

TBy Dr. Donald Ozello 

he single most important factor in combating 

inflammation is the food you eat. Chronic 

inflammation is associated with heart disease, 

autoimmune disorders, asthma, allergies, arthritis, obesity, 

poor wound healing, chronic fatigue and premature aging. 

Inflammation is a fundamental physiologic defense 

mechanism the body uses to fight injury and invasion. 

This positive effect of inflammation keeps us alive. 

Systemic inflammation can involve every cell in your 

body and negatively affect your health. Chronic systemic 

inflammation results in debilitating and life threatening 

illnesses. 

Proper nutrition as a catalyst for reducing 

inflammation and lowering risk of disease 

Inflammatory and anti-inflammatory chemicals called 

prostaglandins are released by your body in response to 

foods. Imbalances in diet lead to the release of excessive 

inflammatory prostaglandins. 

Balance your intake of anti-inflammatory and 

inflammatory prostaglandin releasing foods for better 

heath. 

Omega-3 fatty acids cause the production and release of 

anti-inflammatory prostaglandins, while omega-6 fatty 

acid intake results in the production and release of 

inflammatory chemicals. 

Paleontologists estimate that Stone Age man consumed 

roughly equal amounts of omega-3s to omega-6s. Today’s 

standard American diet (SAD) contains 10-20 times more 

inflammatory-causing omega-6s than anti-inflammatory 

omega-3s. 

Excessive omega-6 fatty acid consumption combined 

with deficient omega-3 fatty acids intake leads to toxic 

inflammation levels and disease. 

Balance your intake of omega-3 fatty acids and omega- 

6 fatty acids to lower risk of acquiring, or to better 

manage pre-existing artherosclerosis, irritable bowel 

syndrome or multiple sclerosis. 

High quantities of anti-inflammatory omega-3 fatty 

acids are found in mackerel, salmon, albacore tuna, 

bluefish, sturgeon, anchovy, herring, trout, salmon, 

mullet, walnuts, pumpkin seeds, fish oil, flaxseed oil, 

black current oil, evening primrose and borage oil. 

Inflammatory omega-6 fatty acids are found primarily 

in vegetable oil, beef, pork and chicken. To better balance 

omega-3 and omega-6 intake, eat ocean-caught fish two 

to four times a week instead of meat or chicken. Simply 

replacing vegetable oil with olive oil will positively affect 

your inflammatory levels. 

Fish oil supplements containing omega-3 fatty acids are 

a valuable tool for decreasing and preventing chronic 

inflammation. 

Food allergies produce an inflammatory response. The 

most common allergic reaction-producing foods are dairy, 

gluten, peanut butter and shellfish. Food allergies that 

elicit immediate reactions are easy to determine. Foods 

which cause low 

level 

inflammatory 

reactions are 

much more 

difficult to detect. 

If eaten on a 

regular basis 

these foods lead 

to chronic 

inflammation. 

■ Maintain a 

Strawberries, blueberries, cherries, purple plums, and detailed dietary 

papaya are packed with anti-inflammatory agents. 

log to enable 

yourself to note how your body reacts to specific foods 

and food combinations. 

■ Eliminate the intake of any foods you suspect may 

be eliciting allergic reactions for one or two weeks. 

■ Reintroduce these foods one at a time and note your 

body’s reaction. 

■ If your body reacts negatively, simply eliminate that 

inflammation causing food and find an anti-inflammatory 

substitute. 

Highly processed foods are often the source of 

inflammation. Chemicals added to foods for flavor, 

coloring and preservation may elicit an inflammatory 

response. Chemical additives are new additions to human 

nutrition. Your digestive system may not be able to 

properly break down and digest these unfamiliar 

molecules. 

If these partially digested particles enter the 

bloodstream, the immune system views them as invaders. 

An inflammatory immune response is triggered, which 

adds up over time to negatively alter you health. 

To prevent inflammation consume a wide variety of 

fruits and vegetables daily, ideally five to nine 

servings. Don’t get engulfed in the hype and eat the same 

so-called superfoods every day. Each individually colored 

fruit and vegetable contains varied quantities of health 

promoting phytochemicals. Strive to eat a wide array of 

different colored fruits and vegetables. 

Fruits and vegetables contain disease fighting vitamins, 

minerals and phytochemicals in their natural balances. 

Phytochemicals give foods their colors and possess 

inflammation fighting properties. 

■ Defeat chronic inflammation with dietary strategies 

that contain cruciferous vegetables. Broccoli, Brussels 

sprouts and cauliflower are cruciferous vegetables that are 

proven to inhibit the production of inflammatory 

prostaglandins. 

■ Choose fresh, organic, green leafy vegetables to 

receive large amounts of vitamins and minerals. Foods 

such as spinach and lettuce contain huge quantities of 

inflammation inhibiting chemicals. 

■ Citrus fruits possess antioxidant properties. Vitamin 

C, vitamin E and betacarotene are classified as 

antioxidants. These substances render disease-producing 

free radicals harmless. 

■ Berries are rich in anti-inflammatory phytochemicals. 

They make excellent snacks and desserts. Strawberries, 

blueberries and raspberries can easily replace highly 

processed cakes and donuts. 

Live a healthier, fitter, more functional life by 

preventing chronic inflammation and the diseases it 

causes. These fundamental nutritional strategies are your 

best tools for reducing chronic, systemic inflammation 

and the debilitating disorders associated with it. Z 



ACAI FOR 

BRAIN HEALTH 

According to 

researchers at 

Tufts University, 

acai berry may 

help protect the 

brain from decline. 

The brain 

maintains itself 

through neuronal 

housekeeping, a 

process referring 

to the removal of 

toxic proteins. Acai 

berry may have 

the ability to boost 

this particular 

brain function. 

The research done 

on rodents 

showed acai to 

protect against 

the release of 

substances in the 

brain that speed 

up inflammation. 

As we know, 

inflammation is a 

factor in 

neurodegenerative 

diseases (and 

other 

degenerative 

diseases.) 

The team at Tufts 

reported that 

these studies 

suggest acai to 

contribute to 

health span in 

aging because it is 

able to combat 

some of the 

inflammatory and 

oxidative 

mediators of aging 

at the cellular 

level. Look for acai 

berries or pure 

acai juice at your 

local health food 

store. 

20 

What’s the big 

deal about raw 

foods? 

By Casey Adams 

The raw food craze is upon us. Movie stars, weight 

watchers and health experts alike are on the raw 

food bandwagon. Is this just a fad or is there any 

benefit to eating “in the raw”? 

Actually, raw food diets are the oldest diets known to 

humans. Humans have been gathering and eating raw 

foods, literally, for millions of years. 

Antioxidants 

Let’s look at the science. Most nutrients — especially 

antioxidant nutrients — are heat sensitive. Vitamins C, A, 

E and the Bs are all reduced in foods cooked or 

pasteurized. 

A 2008 study from the University of Applied Sciences 

in Switzerland showed a 37 percent reduction in vitamin 

C and a significant loss in antioxidant potency after 

strawberry puree was pasteurized. 

A 1998 study from Brazil’s Universidade Estadual de 

Maringa determined that cherries lost 14 percent of their 

vitamin C content after pasteurization. 

Vitamin C can also convert to oxidized dehydroascorbic 

acid during pasteurization — together with a loss of 

bioflavonoids. Dehydroascorbic acid must be reduced in 

the body in order to provide antioxidant benefit. 

A 2006 study on bayberries at Southern Yangtze 

University determined that plant antioxidants such as 

anthocyanins and polyphenolics were reduced 12-32 

percent following pasteurization. Polyphenols are 

antioxidant and anti-carcinogenic. 

Enzymes 

Pasteurization and cooking also destroy most enzymes. 

Fresh foods contain a variety of enzymes that aid in 

assimilating and catalyzing nutrients and antioxidants. 

These include xanthenes, lysozymes, lipases, oxidases, 

amylases, lactoferrins and many others. 

Some enzymes, such as papain from papaya and 

bromelain from pineapples, dissolve artery plaque. 

Others, such as superoxide dismutase and glutathione 

peroxidase from sprouts, seeds and vegetables, reduce 

inflammation. 

While the body does make many enzymes, food 

sources are also required for many enzymes and their 

catalases. 



WALNUTS AND 

FLAXSEEDS 

FOR WEIGHT 

LOSS 

Did you know that 

eating a daily dose 

of 30 grams of 

walnuts or 

flaxseed has the 

ability to burn 

belly fat? A study 

of 300 overweight 

people at risk for 

heart disease and 

diabetes found 

that while these 

participants also 

received lifestyle 

counseling, the 

flax and nuts had 

the greatest effect 

on reducing their 

belly fat. Belly fat 

is especially 

dangerous 

because it is a 

precursor to 

chronic 

inflammation. 

21 

What about raw 

milk? 

Raw milk contains many 

of the nutrients found in 

mother’s milk. These 

include many vitamins, 

proteins, nucleotides, 

minerals, enzymes, 

immunoglobulins and 

healthy fatty acids. 

Raw milk also contains 

probiotics. These healthy 

bacteria also lower 

pathogenic coliform counts 

— assuming primarily 

grass-fed cows — to as low 

or lower than some 

pasteurized milk. Quite 

simply, raw milk is healthy. 

The research supports 

this. In a study from 

Switzerland’s University of 

Basel, 14,893 children from 

five different European 

countries were tested for 

asthma and allergy incidence. Those living on family 

farms or Steiner School farms and who drank raw milk 

had significantly fewer allergies and asthma than other 

children. 

A 2008 study at Spain’s Cardenal Herrera University 

determined that glutathione peroxidase — an important 

anti-inflammatory contained in milk — was significantly 

reduced by pasteurization. In 2006, the University also 

released a study showing that lysine content was 

significantly decreased by milk pasteurization as well. 

A 2005 study from the Universidade Federal do Rio 

Grande determined that pasteurizing milk reduced 

vitamin A (retinol) content by over 32 percent. 

A study at North Carolina State University in 2003 

determined that pasteurization significantly reduced 

conjugated linoleic acid (CLA) content — an important 

anti-cancer and weight loss nutrient. 

Many proteins are denatured or broken down when 

cooked. In milk, the proteins beta-lactabumin and 

albumin will denature into peptide combinations — 

reducing milk’s ability to increase glutathione levels. 

Free radicals 

Cooking and pasteurization also oxidize many nutrients 

in foods, leaving free radicals that can damage cells and 

tissues. This is why cooking produces caramelized flavors 

and acidic flavors. 

Natural sugars will also undergo change. In milk, some 

lactose will be converted to lactulose during 

pasteurization. Lactulose can cause intestinal cramping, 

nausea and vomiting. 

In the case of juices, pasteurization renders a oncealkaline 

fruit acidic. These oxidized acids can irritate 

mucous membranes and intestines, promoting 

inflammation. 

How to increase raw foods 

Increasing intake of raw foods will increase nutrient 

levels, strengthen the immune system, increase 

detoxification, increase energy and help prevent disease. 

Most people are a bit intimidated by raw foods, though. 

Let’s consider some user friendly options: 

Duh, salad 

Okay, so this is a nobrainer. 

But salad is both 

the easiest way to sneak 

raw foods into our diet and 

the opportunity we blow 

the most. Why? Because 

most of us will order or 

make “stupid salad.” Stupid 

salad is iceberg lettuce (the 

least nutritious lettuce), 

unripe tomatoes, a few 

onions (okay, good), some 

rancid croutons and heaps 

of processed salad dressing. 

This is not a real salad. It’s 

more like cardboard 

smothered in mayonnaise. 

A real salad is chock full 

of color and flavor. Deep 

greens, reds, oranges, 

purples and yellows from 

romaine lettuce, green peas, 

ripe tomatoes, red onions, 

shredded carrots, 

cucumbers, yellow bell peppers — well, you get the idea: 

practically anything raw goes when we’re talking salads. 

Toppings for salads include protein-rich sunflower 

seeds (containing every essential amino acid), raisins, 

pumpkin seeds, peanuts, cashews, sliced apples, almonds 

and so on; topped with virgin olive oil and raw apple 

cider vinegar. Now that’s a salad. 

Raw milk, yogurt or kefir 

Go talk to your local state certified raw dairy about 

their bacteria counts. They’ll tell you. If you can’t find a 

dairy in your state licensed to sell raw milk, look for 

unpasteurized whole milk yogurt or unpasteurized kefir. 

These often bypass raw milk laws and are chock full of 

nature’s (raw) probiotics. 

Snacks 

This is an easy one. Got a bag? Put some raw nuts, seeds, 

dates, raisins and other dried fruits in it before you head out. 

Raw nuts are better than roasted, although a bit harder to 

find. Most health food stores sell raw nuts. They are 

delicious when mixed with dried fruits (also considered raw, 

assuming sun-dried), and sprinkled with nutritional yeast. 

And let’s not forget the kings of snacks: fresh fruits. 

These are already wearing their packages. Apples, oranges, 

apricots, plums, bananas and so on: stuff ‘em in your 

pockets and you’re out the door. 

Dinner 

Okay, so breakfast, lunch and snacks don’t seem so 

difficult to work in raw foods such as raw vegetables, 

nuts, seeds, berries, fruits and so on. Dinner seems the 

hardest, outside of the salad. And most people like hot 

food at dinner, especially in the winter. 

Raw foods can easily be blended with cooked grains 

and cooked soup bases, however. Just wait till the goods 

are cooked, and stir the raw vegetables, nuts and seeds 

right into the pot after turning off the heat. The heat of 

the cooked food will warm the raw food, but won’t cook 

it. No need to cool the food down before eating because 

the raw food provides the cooling. 

Try it in the raw: your body will thank you. Z 



FOOD 

ALLERGIES 

EXPLAINED 

The most 

common food 

allergies involve 

wheat, milk, eggs 

and peanuts. 

However, there are 

other unlikely 

foods that may 

cause allergic 

reactions. Limes, 

for example, 

contain limonene, 

a zesty compound 

that gives many 

people watery 

eyes and a 

burning sensation 

in the nose. 

The grains and 

additives found in 

certain liquors can 

cause rashes and 

stuffy noses. 

Grain-free liquors 

are a better bet. 

Potato vodka, rum 

and tequila are 

grain-free. Drinks 

with carbonation 

are also more 

likely to evoke an 

allergic reaction. 

If you think you 

may have a food 

allergy, eliminate 

the potential 

culprit for one 

week. On the 

eighth day, 

introduce the 

food by eating it a 

handful of times 

to see if you have 

common 

symptoms. These 

range from 

headaches, 

fatigue, bloating 

and gas to skin 

rashes, increased 

mucus and 

heartburn. 

22 

Why we 

crave bad 

food 

IBy Jill Coleman 

n an effort to begin to curb and prevent cravings, it is 

important to first understand the pathology of how 

cravings develop. They manifest differently for everyone, 

from preferential foods to specific tastes or textures and 

even times of day. Some people grab salty, crunchy options 

while others crave fatty foods, while still others pine for 

sweets, chocolate, alcohol or stimulants like coffee. 

The differences in what people crave is not 

coincidence; it is based on chemical messengers and brain 

neurohormones, or neurotransmitters. Frequently, 

physicians will give these chemicals to patients for 

depression, anxiety, mood disorders, etc., either directly or 

though a manipulation such as an SSRI (selective 

serotonin reuptake inhibitor) drug. 

At any one time, there can be sufficiency, deficiency or 

dominancy of each neurotransmitter unique to the 

individual, and often, specific cravings can denote 

neurotransmitter status. 

Four Neurotransmitters 

The four neurotransmitters dopamine, serotonin, 

GABA and acetylcholine interact constantly to produce 

outward effects such as a mood, personality, energy status 

and even the ability (or not) to burn fat. 

As part of the autonomic nervous system, the 

neurotransmitters act to regulate both the stimulating 

(dopamine and acetylcholine) and relaxing (serotonin and 

GABA) sides of the sympathic and parasympathic nervous 

system, respectively. 

For fat loss, it is important to understand that status of 

each of the four brain chemicals can impact your fat burning 

ability and likelihood of indulging in strong cravings. 

Dopamine. One of the stimulating 

neurotransmitters, dopamine, energizes and motivates, 

helping us focus and allowing us to experience pleasure. 

People with healthy dopamine status tend to be 



BUTTERBUR 

FOR ALLERGY 

PREVENTION 

The 17th century 

English apothecary 

Nicholas Culpeper 

said of Butterbur 

that it is a “great 

preserver of the 

heart and reviver 

of the spirits.” 

According to the 

latest research, 

allergy sufferers 

might be inclined 

to agree with him. 

A study in the 

September 2010 

Journal of Allergy 

and Clinical 

Immunology 

found that when 

subjects took 

butterbur, their 

nasal secretions 

showed a 

reduction in the 

inflammatory 

chemicals 

interleukin-8 and 

leukotriene B(4). 

This suggests that 

not only may 

butterbur relieve 

symptoms of 

allergy, it might 

also have a 

preventative role 

to play as well. 

Given the 

gentleness of the 

herb, and its lack 

of side effects – 

call it butterbur, 

devil’s hat, 

pestilence wort, or 

whatever you like 

– it will be 

welcome to allergy 

sufferers 

everywhere. 

When taking 

butterbur, make 

sure it is labeled 

“PA Free.” This 

means it doesn’t 

contain 

pyrrolizidine 

alkaloids found in 

the raw plant. 

23 

focused, hardworking overachievers who can seemingly 

eat whatever they want and not put on much weight. 

However, dopamine insufficiency or dominancy may 

lead to excessive cravings. Low status is usually 

indicated by an inability to focus, low energy and 

general apathy. People who have low dopamine-signaling 

may crave foods that help bring their energy up and 

stimulate them. Thus, common cravings include sweets, 

coffee, soda and chocolate to facilitate brain stimulation. 

On the other hand, people with excessive dopaminesignaling 

will crave similar foods to augment their 

already heightened mental stimulation. 

The danger comes in when the use of these 

stimulants is short-lived, overindulged and may 

eventually lead to excessive stimulation of dopaminesignaling 

that over time can weaken, creating a cycle of 

increased cravings to get the same effect. 

Acetylcholine. Acetylcholine, also a stimulating 

chemical, is involved in the brain’s speed with which it 

processes information, like recalling memories, times, 

places, people and numbers as well as problem solving 

and the ability to resist brain fatigue. Low acetylcholine 

output may manifest in forgetfulness, brain fog and 

slow mental processing. 

People with low acetylcholine-signaling will often 

crave fatty foods since fat is a rich source of choline, 

one of the building blocks of acetylcholine. Common 

cravings can be junk foods like fried foods, pizza, 

burgers, cheesecake and ice cream, or even healthier 

fats contained in nuts, avocado and eggs. 

Serotonin. One of the relaxing chemicals in the 

brain, serotonin is considered a neurotransmitter that 

impacts how we feel about the world and ourselves. 

People with sufficient serotonin levels experience 

happiness with themselves and their surroundings, 

appreciation, confidence and a general sense of 

wellbeing and contentment. 

Low serotonin may disrupt self-perception and 

happiness, leading to depression, low self-esteem and 

sleep disturbances. People with low serotonin often 

crave starchy, salty foods like bread, pasta, chips and 

pretzels. They often feel unsatisfied if starch is not part 

of the meal and struggle more than others if they 

attempt a low carbohydrate diet. 

The depression that can manifest may result in 

becoming overweight, having insatiable cravings for 

carbs, and many times a general pessimistic attitude. 

GABA. GABA is another relaxing brain chemical, 

giving us the ability to unwind, relax, de-stress and 

sleep soundly. Sufficient GABA types rarely feel anxious 

and usually feel little need to overindulge in general. 

Low GABA-signaling manifests in an inability to relax. 

These people may often suffer from anxiety, stress, sleep 

disturbances, irritable bowel syndrome and headaches. 

In terms of cravings, low GABA individuals don’t 

tend to crave a specific taste, but instead desire a high 

volume of food that they will tend to eat quickly. People 

low in GABA frequently seek out starch but are mostly 

content eating anything as long as there is a lot of it to 

fill them up. Low GABA people are emotional eaters in 

the truest sense of the word. 

Addressing brain chemistry 

to curb cravings 

Once a potential deficiency is identified, usually 

through the use of questionnaires or personality and 

behavioral evaluations, it is possible to use food and 

supplementation safely to augment the biosynthesis of 

specific neurotransmitters. 

The key is to naturally increase the amount of 

neurotransmitters being produced, rather than give them 

synthetically, which can eventually down-regulate natural 

synthesis. 

All neurotransmitters are synthesized via amino acid 

precursor molecules; many of which can be given in 

supplemental form or found naturally in foods. 

For low dopamine, the amino acid tyrosine in 

supplemental form works well, as does an adequate intake 

of protein from lean meats. Unsweetened or raw cocoa 

powder boosts dopamine production too. Try 1-2 tbs 

unsweetened cocoa powder (baking cocoa) in hot water, 

using a natural sweetener like Stevia to sweeten. 

For low acetylcholine, supplementation with its 

precursor lecithin has shown promise, as does making sure 

the diet is full of healthy fats like fish oil, egg yolks, olives, 

nuts and avocado to prevent cravings for fatty junk foods. 

For low serotonin, its amino acid precursors 

tryptophan, 5-HTP or SAM-e are good options. Consume 

foods rich in tryptophan like cocoa as well as animal 

proteins like turkey, pork, duck and chicken. 

For low GABA, amino acids L-glutamine, theanine, 

leucine, and taurine work on GABA biosynthesis. Foods 

like shell fish, broccoli, brown rice and bananas contain 

high amounts of these amino acids too. 


Your brain chemistry profile is not fixed; it is always 

changing. Neurohormone synthesis can be up-regulated 

or down-regulated based on nutrition and behaviors. 

Coffee, sugar, salt and environmental toxins can all impact 

neurotransmitter function, as can stress, intense exercise, 

emotional trauma and genetic predispositions. 

However, a little introspection about how you function 

in the world and how you interact with food reveals 

potential brain chemistry insufficiencies. But now you know 

how to manipulate diet, supplementation and behavioral 

changes to address and eventually correct them. Z 

The 

healing 

diet 

TBy Aimee Hughes 

here are over a hundred diseases that are caused by 

or involve inflammation. These include heart 

disease, arthritis, Alzheimer’s disease and certain 

types of cancer. The most common cancers all have one 

thing in common: inflammation. 

Research has shown that most precancerous and 

cancerous cells show signs of inflammation. There is also 

evidence that the longer inflammation is present, the higher 

the risk of getting an associated cancer. Researchers have 

also identified inflammation as a significant factor in the 

development of solid tumor malignancies. There are chronic 

inflammatory conditions that do not have an established 

cause, infections being ruled out. This in turn suggests that 



WHATEVER ALLOWS YOU TO SHUT OFF 

YOUR MIND AND JUST BE, WILL DO 

YOU A WORLD OF GOOD. SIXTY YEAR 

OLD EDITOR-IN-CHIEF, JOSEPH 

GRASSADONIA, GETTING IN HIS DAILY 

DOSE OF HEALING DIET. 

—Sunset Beach, Hawaii 

GRAPEFRUIT 

AND WEIGHT 

LOSS 

An excellent 

source of vitamin 

C, grapefruits help 

build the immune 

system and act as 

a cold fighter. 

Grapefruit is also 

rich in lycopene 

which boasts a 

natural talent for 

fighting free 

radicals. 

A study published 

in the March 2006 

Journal of 

Medicinal Food 

supports the belief 

that grapefruit is 

useful in losing 

weight. 

Dr. Ken Fujioka 

from Scripps Clinic 

in San Diego 

conducted a 12 

week study of 100 

obese men and 

women. He found 

that consuming 

one-half 

grapefruit before 

meals resulted in 

an average weight 

loss of 3.6 pounds, 

with some 

participants losing 

up to 10 pounds. 

Those who ate 

grapefruit had 

much lower levels 

of insulin in their 

blood, which the 

researchers 

speculate resulted 

in the weight loss. 

The smaller the 

amount of insulin 

in the blood after 

a meal, the more 

efficiently the 

body uses food 

for energy rather 

than storing it as 

fat. 

The researchers 

also speculated 

that a natural 

plant compound 

in grapefruit, not 

the fiber content, 

was responsible 

for the weight 

loss, because 

those who 

consumed 

grapefruit juice 

also lost weight 

despite the lack of 

fiber. 

24 

the process of inflammation provides the prerequisite 

environment for the development of malignancy. 

While we now have the knowledge that inflammation 

is understood to be a lead player in many degenerative 

diseases which cut our lives short, we also have the 

knowledge to take preventative measures in order to avoid 

these miseries. First of all, we can have our CRP levels 

checked. CRP refers to the C-reactive protein which 

measures inflammation in the blood. If you smoke, have 

high blood pressure, are overweight and don’t exercise, 

there is a good chance your CRP levels are high. In order 

to lower these levels, we must of course refrain from 

smoking, reduce stress, have a healthy exercise routine 

and follow an anti-inflammation diet. 

Diet, without question, influences inflammation. The 

food choices we make can determine whether we are in a 

pro-inflammatory state or an anti-inflammatory one. 

Following an anti-inflammatory diet is simple. The 

principles include eating a well-balanced diet with a 

variety of wholesome foods, refraining from saturated fats, 

processed and refined foods, and eating lots of organic 

fruits, vegetables and whole grains, as well as one good 

source of omega-3 fatty acids each day. 

Omega-3 fatty acids not only decrease inflammation, 

but they also help prevent irregular heartbeats, reduce 

plaque in artery walls, and decrease blood clotting, blood 

fats and blood pressure. They also help reduce the risk of 

rheumatoid arthritis, ulcerative colitis and Crohn’s disease. 

There are three omega-3 fatty acids: EPA, DHA and 

ALA. EPA and DHA are derived from marine mammals, 

while ALA is derived from plant oils. Foods containing 

ALA are flax oil, flaxseeds, walnuts, walnut oil, canola oil, 

omega-3 enriched eggs, Atlantic salmon, and sardines 

canned in oil. Foods with EPA are herring, salmon, 

mackerel, bluefin tuna, shark and sea bass. Lastly, DHA is 

found in salmon, tuna, herring, bass, mackerel, sardines, 

shark and omega-3 enriched eggs. 

Water is an essential component of reducing inflammation. 

Drink 6-8 glasses of pure water a day. If you have trouble 

drinking water, try adding lemon or see if sparkling water with 

lime or lemon or even cucumber tastes better. 

Moderate exercise will induce a powerful antiinflammatory 

response while rejuvenating the body and 

relieving stress. Stress is a significant cause of 

inflammation. When we are under significant stress, due 

to bodily injury, chronic disease, lack of sleep or chronic 

anxiety, the body produces cortisol in an attempt to shut 

off the production of pro-inflammatory eicosanoids. 

Cortisol acts as an effective response to short-term stress. 

If however, the body has high levels of stress and 

inflammation on a long-term basis, cortisol levels will be 

chronically high too. High cortisol levels are linked to all 

kinds of stressors, including: excess caffeine in the diet, 

being overweight, low blood sugar from a lowcarbohydrate 

diet, skipping meals and stuffing yourself at 

meals. High cortisol levels will predispose you to a host of 

illnesses, including cancer. 

Meditation is an excellent way to reduce cortisol levels. 

Actually, any activity that allows you to focus on breathing 

techniques and alleviate the mind of troubling thoughts 

will have a positive effect. Yoga, massage, biofeedback, 

progressive muscle relaxation, exercise, gardening, sitting 

in a hot tub for 20 minutes — whatever allows you to 

shut off your mind and just be, will do a world of good in 

preventing and/or relieving chronic inflammation. 

Supplements 

The best way to obtain all of your daily vitamins, 

minerals and micronutrients is by eating fresh foods with 

lots of fruits and vegetables. The following supplements 

may be added to the diet to decrease inflammation: 

Vitamin C: 200 mg a day 

Vitamin E: 400 IU of natural mixed tocopherols 

Selenium: 200 micrograms of an organic (yeast 

bound) form 

Mixed carotenoids: 10,000-15,000 IU daily 

Daily multivitamin-multimineral supplement: 

Should provide at least 400 micrograms of folic acid and 

at least 1,000 IU of vitamin D. They should contain no 

iron and no preformed vitamin A. 

Calcium citrate: Women need 1,200-1,500 mg daily, 

while men should get no more than 1,200 mg a day. 

Fish oils: If you take only one supplement for your 

entire life, take this one. It is the number one antiinflammatory 

supplement you can take. 

Turmeric: The Indian spice contains curcumin, a 

potent phytochemical. Turmeric can be used as often as 

you like in cooking, but taking a supplement will ensure 

greater inflammation relief. 

Ginger: Contains phytochemicals called xanthines, 

which inhibit both the cyco-oxygenase (COX) enzymes, 

that make pro-inflammatory prostaglandins, and also the 

lipo-oxygenase (LOX) enzymes, which make proinflammatory 

leukotrienes. Use fresh ginger in cooking as 

much as possible or take a capsule. 

Aloe vera: Taking aloe orally will reduce inflammation 

in the digestive tract. Ingest one tablespoon of organic 

aloe daily. 

Add CoEnzyme Q-10: 60 to 100 mg of a softgel form 

with a large meal. 

Sesame oil: 1-2 teaspoons a day. 

Extra virgin olive oil: Contains a phytochemical 

called hydroxytyrosol. This compound appears to inhibit 

the enzymes that produce pro-inflammatory eicosanoids, 

just as aspirin does (without the negative side effects). 

Take 2-3 teaspoons a day. Z 



SO JUST WHAT 

IS THIS 

GLYCEMIC 

INDEX? 

The glycemic index 

of foods refers to 

their ranking, 

according to how 

quickly or slowly 

their consumption 

affects blood 

sugar levels. Highglycemic 

index (H- 

GI) foods cause a 

quick reaction 

because they 

break down rapidly 

during digestion. 

Blood sugar 

(glucose) levels rise 

promptly after you 

eat these foods. 

H-GI foods are 

sometimes 

referred to as 

“quick-acting” 

carbs, or “simple” 

carbs. 

A classic example 

is orange juice, 

though some GI 

listings report the 

value for juices to 

be moderate 

rather than high. 

The more 

concentrated the 

juice, the higher 

the GI. 

25 

Foods 

that heal 

FBy Thomas Hammer 

ood does one of two things – it either builds the body 

up or tears it down. Food is not created equal – there 

is definitely a difference in the effect on the body 

depending upon the type of food you choose to put into 

your body. The “garbage in, garbage out” moniker of the 

computer world applies just as well to dietary choices. Eat 

junk food too frequently and your body starts to turn into 

junk. 

The flip side of that coin is that quality food does 

substantially enhance your body. The key is getting the 

right food and avoiding the bad. And when it comes to 

food choices, none are better than the foods that heal. 

These foods provide a multiple of quality nutrients that 

help your body recover from workouts, illness and more. 

Eating these foods frequently is a wise idea. So let’s start 

with the ABCs of healthy foods. 

Apples 

One of the oldest adages is: “An apple a day keeps the 

doctor away.” Apples have the distinction of being a 

healthy choice that is also delicious. They are beneficial 

for the heart and a great fiber source (5 grams each), 

including both soluble and insoluble fiber. The manner in 

which apples help the heart is through their pectin 

content, which helps prevent the buildup of cholesterol in 

the lining of blood vessel walls. This in turn reduces 

atherosclerosis and heart disease. 

Apples also have a mix of vitamins and minerals in 

their makeup. And that makeup includes the skin. Some 

people peel the fruit, but much of the nutrition resides in 

the skin. Apples are better than applesauce, which is 

better than apple juice, which is better than an appleflavored 

drink: the more natural form you take your apple 

in, the better. 

Broccoli 

Broccoli is one of the most powerful food choices you 

can make. It is loaded with vitamin A in its raw state, and 

interestingly, contains even more when cooked. A cup of 

cooked broccoli has as much calcium as half a glass of 

milk. Those who are avoiding milk products can increase 

calcium by boosting intake of broccoli and spinach. 

Broccoli is also rich in potassium, iron and vitamin C. It 

is low in fat and calories (3/4 a cup has only 33 calories) 

and high in fiber. Broccoli is one of the few foods with a 

lot of chromium, which acts as an insulin regulator, 

helping fight diabetes. 

The National Cancer Institute notes that broccoli, as a 

cruciferous vegetable, may be a prime player in 

preventing various types of cancer. And when it comes to 

healing, one of the key elements in broccoli is its ability 

to detoxify the body. Broccoli also has the helpful result 

of lowering cholesterol levels. Broccoli’s many benefits 

add up to make it a superstar in the food world, and a 

top healing agent. 

Carrots 

Carrots are well-known for their benefits to the eyes 

due to the high betacarotene content. Carrots, however, 

have other benefits as well. For example, their alphacarotene 

has been shown to lower lung cancer occurrence 

when taken in high amounts. 

As with broccoli, cooking enhances the nutritional 

aspect of carrots because more nutrients are broken down 

into more assimilated elements for the body. Carrots are 

high in fiber, as well as potassium, and have some 

vitamin C content. They also contain falcarinol, which 

might help prevent cancer. Carrot juice is a great postworkout 

pickup due to its fast assimilation. 

If you add only these three foods to your diet each 

week, you will greatly enhance your nutrition. Of course 

it is smart to eat a wider variety of fruits and vegetables, 

but these three ABCs add a wide swath of health benefits. 

Foods that are deep in color contain rich sources of 

nutrients, and these three provide red, green and orange 

to your diet. And adding one more color – white – will 

bring even more health benefits. The additional food 

choice? Onions. 

Onions 

The onion is a great food for adding flavor and 

heartiness to anything from an omelet to a casserole to a 

sandwich, soup or stew. And the humble onion is 

bursting with healthy nutrition. Onions contain sulfides 

which may lower blood lipids and blood pressure. 

Onions also contain flavonoids, which act as protection 

against cardiovascular disease. They are beneficial for the 

stomach as well – a study of older Dutch men and 

women showed that those who ate the most onions had 

one-half the level of stomach cancer compared to those 

who ate no onions. 

And it turns out that onions are antai-clotting agents. 

They have anti-microbial properties and are a powerful 

agent against bad bacteria. Onions are high in vitamin C, 

potassium, vitamin B6, manganese and fiber. An 

interesting element to the onion is that the stronger its 

odor, the more phytochemicals it has. 

Helping your body heal can be as basic as ABC when 

you frequently eat fare such as apples, broccoli, carrots 

and onions. Insert these choices into your diet on a 

consistent basis and help your body recover as well as 

avoid future problems. Z 



TOP NUT 

Walnuts are top 

nut when it comes 

to the healthiest 

nut. The problem 

is that for many 

people, walnuts 

just aren’t 

palatable. But 

there are ways to 

include walnuts in 

your diet in a tasty 

way. They don’t 

have to be eaten 

straight. 

Chop walnuts up 

and add them to 

any salad. Add 

them to rice. If 

you like to bake 

bread, add 

chopped walnuts 

into the batter. 

In fact, you can 

enhance the 

experience of 

enjoying beef 

(grass-fed is highly 

preferable over 

grain-fed) by 

adding chopped 

walnuts into the 

meat before 

cooking it. Who’d 

ever think that 

walnuts can flavor 

up meat? But they 

do. Try it! 

26 

All day 

energy 

WBy Casey Adams 

hen most of us think about building 

endurance, we think of 20-mile 

running slogs or 50-mile bike rides. A 

steady diet of these will certainly help build 

endurance. Sure, they are good training routines 

for competitive runners, bikers or triathletes. But 

what about the rest of us? We each have a limit, 

and grueling workouts exact a toll. 

Are there any tricks to increase 

endurance other than pure sweat and toil? 

And for the competitive: are there ways to 

get an endurance edge outside of grueling 

training routines? 

RHODIOLA ROSEA 

SCHISANDRA CHINENSIS 

The physiology of endurance 

Endurance means efficiency. Endurance 

is achieved when the body becomes particularly efficient 

at a particular task. As that efficiency increases, the ability 

for the body to repeat the task for a long period of time 

before exhaustion increases. 

There are five pillars of endurance: muscle efficiency, 

pulmonary efficiency, cardiovascular efficiency, 

mitochondrial efficiency and detoxification efficiency. Let’s 

focus on the last four of these. 

Pulmonary efficiency is the ability of the lungs to 

bring oxygen into the bloodstream (inspiration) and purge 

carbon dioxide from the bloodstream (expiration). 

The actual exchange takes place at the alveoli — little 

blood-fed sacs at the end of the airways. The alveoli 

operate through a pressure exchange at the alveoli walls. 

At the most efficient exchange rate, oxygen on the lung 

side will have a pressure of 95 mm Hg, and 40 mm Hg 

for carbon dioxide on the blood side. This pressure 

difference pulls the oxygen into the blood and the carbon 

dioxide out through the alveoli walls. 

There are three critical elements of pulmonary 

efficiency: one is the condition of the air being brought in. 

Polluted air or air with less oxygen will lower the 

exchange rate. The second is the temperature of the air. As 

we breathe in through the nose, air is moistened and 

warmed by the airways. This humidification adjusts the 

pressure of the oxygen in the air, allowing for better 

passage through the alveoli wall. 

Proper humidification of incoming air is dependent 

upon the health of the mucosal membranes lining the 

airways, and the surfactant lining alveoli. 

Mucosal membrane health means the air will be 

properly moistened, and cleaner. Healthy mucosal 

membranes and their cilia clean air as it travels through 

the airways. And healthy surfactant membranes means the 

alveoli will exchange oxygen and carbon dioxide more 

efficiently. 

Cardiovascular efficiency requires a healthy heart 

and blood vessels. The two are inseparable, because the 

heart is fed by the blood vessels. So the heart’s 

nourishment depends upon healthy blood vessels. 

If the blood vessels are clear, open and flexible, the 

heart will be more nourished. Clear blood vessels will also 

WITHANIA SOMNIFERA 

make the heart work less to pump 

the same amount of blood, nutrients 

and oxygen to the cells — feeding 

them the raw materials needed to 

produce energy. 

Mitochondrial efficiency means 

healthy cell membranes, cytoplasm 

(fluid in the cells) and those little 

organelles inside the cells called 

mitochondria. These are the real 

engines of the body. 

The mitochondria produce 

energy to contract muscles using 

complex conversion processes like 

the Krebs cycle. This utilizes oxygen 

and glucose to convert ADP to ATP 

and heat and energy. 

The mitochondria also convert 

glucose without oxygen in a less 

efficient process called glycolysis — 

but endurance-oriented work (no 

oxygen debt) typically avoids this 

process. 

The ability for the mitochondria 

to do this process better and faster 

requires that the cell membranes of the mitochondria and 

the cell membranes of the cells are healthy. 

Healthy membranes allow for a smooth and efficient 

flow of oxygen and glucose into the cells and 

mitochondria, and CO2 and byproducts such as lactate 

and a host of acids out — the latter of which can 

accumulate among the cells, causing muscle soreness. 

Should these two membranes not be healthy, the 

mitochondria won’t have enough fuel to efficiently 

produce energy, and the cells will contain too much waste 

matter (byproducts), polluting the cytoplasm and slowing 

down the production of energy. 

Detoxification efficiency is achieved when the liver, 

bloodstream, kidneys, adrenals, colon, lymph and 

gallbladder are all healthy. When these are healthy, the 

body can more easily purge the acidic waste products 

generated by the mitochondria during the Krebs cycle. 

What you can do 

Breathe clean air: try to avoid polluted air as much as 

possible — including indoor and outdoor pollution. 

Pollution will drown the mucous membranes and 

bloodstream with toxins. 

Get enough water: drink one-half ounce of water per 

pound of body weight. This will help insure moist 

mucosal membranes and alveoli surfactants. It will also 

increase alkalinity, which will help neutralize acidosis 

produced by energy production. 

Healthy fats: healthy fats increase cell and 

mitochondria membrane health, and healthy mucosal 

membranes. Bad fats include trans fats and margerine. 

Good: Gamma linoleic acid (GLA), alpha-linolenic acid 

(ALA), docosahexaenoic acid (DHA) and 

monounsaturated polyunsaturates. 

More antioxidants: a diet with generous helpings of 

fruits and vegetables — including superfoods like spirulina 

and chlorella — will provide significant antioxidant power. 

This will help keep the blood healthier, the blood vessels 

healthier, and will neutralize acids produced by energy 

production — avoiding acidosis. 

Heal the liver: these foods can also help strengthen 

the liver, increasing detoxification. Herbs that can 



BARLEY GRASS, 

THE COMPLETE 

PROTEIN 

Barley grass is a 

complete protein 

food and is 

considered to be the 

first cereal grain 

cultivated by humans 

in 7000 BC by ancient 

Asian and Middle 

Eastern cultures. 

It is considered a 

complete protein 

because it provides 

the body with the 

nine essential amino 

acids that your body 

cannot produce. In 

addition, barley grass 

contains 

betacarotene, 

vitamins E, K, C, B1, 

B2, B6, B12, folic acid, 

pantothenic acid and 

nicotinic acid. 

Its mineral content 

includes calcium, iron, 

potassium, 

phosphorus and 

magnesium. 

Chlorophyll, lutein, 

protein, fiber and 

enzymes make barley 

grass a true 

superfood. 

Because it is so 

nutrient-dense, 

barley grass reduces 

oxidative stress in the 

body, thereby 

protecting cells 

against carcinogens. 

It helps lower 

cholesterol levels, 

reduce 

atherosclerosis and 

stabilize blood sugar 

levels. 

Barley grass is also 

very alkaline in 

nature, which helps 

the body maintain 

optimal pH levels. This 

is important for a 

variety of reasons. 

When the body is too 

acidic, inflammation 

occurs, leading to 

degenerative disease. 

Fresh barley grass can 

be juiced or you can 

buy barley grass 

powder and mix it 

into a daily smoothie. 

27 

specifically help heal the liver include dandelion, milk 

thistle and goldenseal. 

Avoid the bad stuff: alcohol, fried foods and smoking 

are the baddies. All serve to decrease efficiency in all of 

the areas discussed above. They damage the mucosal 

membranes, weaken the cell membranes, hurt the lungs, 

harm the liver, slow detoxification and damage the blood 

vessels — causing atherosclerosis, which slows the flow of 

blood and causes heart attacks and strokes. 

Endurance herbs: there are several herbs found to 

significantly increase endurance. They reduce fatigue and 

increase efficiency among the systems discussed. They 

include Rhodiola (Rhodiola rosea), Schisandra (Schisandra 

chinensis) and Ashwagandha (Withania somnifera). Z 

Avoiding 

dietary fat 

can be 

harmful 


Everyone wants to avoid fat, right? Unfortunately, 

people have made some generalizations about fat 

that can hinder their physical progress. When it 

comes to fat, clear distinctions are far better than 

generalizations. 

One of the distinctions that needs to be made is that 

between fat on the body and dietary fat. Dietary fat does 

not necessarily translate directly into a fat body. Too often 

this fact is never considered. 

The truth 

Dietary fat has been vilified for decades as the root of 

all physical problems, but this is a mistaken belief. The 

truth is that your body needs some dietary fat to function. 

Further, there are quite a few different types of fat, and to 

generalize them all is a mistake. 

Bad fats such as manmade trans fat and interestified fat 

are never good; good fats such as unsaturated and 

saturated are both beneficial in moderation. Here are the 

benefits of polyunsaturated, monounsaturated and 

saturated fats: provide essential fatty acids and sustained 

energy; regulate metabolism of cholesterol; keep skin 

healthy; transport nutrients (vitamins A, D, E and K) and 

aid in their digestion, as well as aiding in the digestion of 

proteins; help in the muscle growing process. Protein 

cannot by itself fulfill the role – it needs the action of fat 

to aid it in building up muscles. 

Totally avoiding fat would be a huge mistake. This 

would hinder your physical development. Avoiding all 

dietary fat means that the body is not getting essential 

nutrients (fatty acids) that it needs to maintain its cells. 

Some people have impaired health due to eating too 

little of the good fats. People on extreme diets can fall into 

this category, as can those who make a specific effort to 

avoid fat. The key is to add that good fat without adding 

too much. 

Moderation 

Although the good fats are essential, they come with a 

high calorie count. Fat contains over twice as many 

calories per gram as does either carbohydrates or protein. 

If you are trying to trim down, you don’t want to go 

overboard on the fat intake. And of course you want to 

totally avoid the bad fats – have none of these at all. 

What you want to aim at for your dietary approach is 

the “sweet spot” in which you eat some healthy fat on a 

consistent basis without getting too much. Knowing what 

type of fat you’re getting in your diet, and how much fat 

you’re consuming, is essential for controlling your diet in 

a beneficial manner. Z 

What’s on 

your table? 

By Darrel 

hat type of salt do you typically 

eat? It isn’t as simple a question 

HittW as you may think. The choice of 

salt is broader than just salt with iodine 

or without iodine. Actually, there are 

several options when it comes to salt. 

Standard table salt: most people 

use the standard type of salt. This is 

actually a man-altered product, having 

some elements removed. Another option 

is sea salt. Finally, there is a third alternative, kosher salt. 

Salt is an important element because it is included in 

virtually every meal you eat. Salt aids your body in its 

various functions. 

The salt that most people put on their food is not a 

true natural salt. This product, which some people call 

“table salt,” has had most of its nutrients removed and 

typically has anti-caking agents added. “Table salt” is 

chemically treated and the end result is a mix of sodium 

and chloride. This may be one of the reasons that high 

levels of this product cause problems such as high blood 

pressure and issues with the kidneys and heart. 

Sea Salt: sea salt is evaporated from actual sea water; it 

is natural and better for you than is table salt. It’s coarser 

but has plenty of nutrients in that coarse structure, such 

as magnesium, sulfur, iron and more. 

Kosher Salt: the first thing you notice about kosher 

salt is its size – it has a much larger grain size than does 

table or sea salt. The size is requisite for its use in treating 

other foods. The size helps prevent it from dissolving 

quickly. 

Kosher salt is similar in its makeup to table salt, but it 

does not contain the iodine that some table salts do. 

Kosher works well in some foods but not in others, 

particularly in some baked foods. 

Iodine: one element that lies at the heart of the salt choice 

issue is iodine. Salt producers started adding iodine into salt 

several decades ago to help prevent goiter. You can get table 

salt with or without iodine. Kosher salt and sea salt do not 

have iodine added. Nevertheless, sea salt, with its natural 

advantage, is the best choice for the body. Z 



“I’LL PASS ON 

THE BONIVA AND 

TAKE THE 

COTTAGE CHEESE 

AND BROCCOLI, 

PLEASE.” 

Has this happened to 

you: a bone scan 

shows you are at 

increased risk for 

osteoporosis (brittle 

bone disease), and 

your doctor wants to 

prescribe a drug? 

Medical school is 

about teaching future 

doctors to prescribe 

drugs, rather than 

urge a change in 

eating habits or 

natural supplements. 

This is why doctors 

are far more likely to 

prescribe a “bone 

building medication” 

as a first line of 

treatment for bone 

loss. 

However, a recent 

study from the 

University of Illinois 

reports that the first 

line of action should 

be an increase in 

dietary calcium, or, 

taking calcium and 

vitamin D 

supplements. 

"For many people, 

prescription bone 

building medicines 

should be a last 

resort," says Karen 

Chapman-Novakofski, 

a U of I professor of 

nutrition. An increase 

in vitamin D and 

calcium significantly 

increases bone 

mineral density and 

cuts risk of hip 

fracture. 

Another way to 

increase bone mineral 

density are squats, 

lunges, stepping 

exercises and other 

lower body weight 

bearing movements 

— which should be 

done by people of all 

ages. 

28 

Building a 

much 

better 

breakfast 

By Arthur Remington 

Breakfast needs to be jam-packed with nutrition to get 

your day started right. A breakfast loaded with 

simple carbohydrates is apt to cause sleepiness not 

long after. And some people ignore breakfast or just eat 

whatever highly processed cereal is available. Breakfast 

shouldn’t be haphazard. 

Breakfast is the best opportunity of the day for healthy 

eating because your body has fasted and is hungry. You 

need to meet that hunger with solid nutrition. 

Breakfast should contain all three: quality protein, 

quality fat and quality carbohydrates. “Good fats” provide 

slow-burning energy for the day. Complex carbohydrates 

will help get you off to a quicker start in the morning. 

Tweak the traditional 

Eggs are often part of the traditional breakfast. Add 

nutrient dense foods to scrambled eggs: spinach, bell 

peppers, olives, mushrooms, zucchini, onions, broccoli, 

tomatoes, etc. Some of these can also be conveniently 

added to fried eggs. 

For oatmeal or cereal, add bananas, pineapple, 

blueberries, cranberries or strawberries. 

A good mix and match is some all-natural yogurt 

mixed with oatmeal or another high fiber cereal. Or you 

can have kefir (drinkable yogurt) for a quick shot of 

beneficial bacteria. 

Think outside the box: try a homemade burrito with 

either eggs, or grass-fed beef or natural poultry, mixed 

with vegetables and some organic cheese. Use all-natural, 

preferably high fiber/whole grain tortillas, rather than the 

cheaper brands with long ingredients lists (which almost 

always mean synthetic chemicals). 

These burritos can be pre-made (make several at once 

and store them in the freezer) so you can have them ready 

for quick use in the morning. 

SAD breakfast vs. healthful breakfast 

Think that the breakfast you’ve been having every 

morning for years is “good” for you because it has variety 

and looks “balanced” on the plate? Think again! 

SAD stands for standard American diet. Standard 

doesn’t equate to health-giving. The SAD breakfast 

typically includes conventional, highly processed cereal 

with non-organic fruit and milk, plus orange juice, a 

couple of fried eggs, a few slices of toast with margarine 

and raspberry preserves, and two links of pork sausage. 

A healthy alternative would be some Wheatabix cereal 

with organic fruit (much less pesticide residue). 

Wheatabix is far better than traditional cereal – it has 

multiple times more fiber and multiple times less sugar. 

Additionally, some typical cereals have synthetic flavorings 

and even preservatives. 

For the drink, non-organic from concentrate or a carton 

is not as smart as organic, non-concentrate. Of course, 

conventional orange juice beats soda or Kool-Aid, but 

organic, fresh squeezed is the best choice. Otherwise, aim 

for organic non-concentrate juice with no sugar added. 

If this sounds too tedious, replace the juice with 

chilled water, homemade lemonade sweetened with 

Stevia, or a serving of fresh fruit. Some quick-acting carbs 

in the morning are fine to help kick-start the body, as long 

as you don’t have too much. 

Poach the eggs, or hard-boil them for the best results. 

Use real, whole organic eggs instead of Egg Beaters. If you 

must fry, fry in coconut oil (which converts to “good fats” 

once in the body), not olive oil (which loses its value 

under high heat), and certainly not vegetable oil. 

For the toast, go with one slice instead of two. This 

breakfast is big enough. Use an all-natural bread that is 

high in fiber (at least 3 grams minimum). Avoid 

margarine, as it is one of the worst things on the typical 

breakfast menu. Don’t let clever product names fool you; 

“smart” margarine is not a health food. 

Raspberry preserves do not count as a fruit serving. 

Most preserves, jams and jellies are loaded with high 

fructose corn syrup. Go with a small amount of honey, 

which is sweetened by nature. 

Instead of pork sausage links from a box (contains bad 

fats, sugar or corn syrup, and often cancer-causing 

nitrates), eat a few pieces of whole chicken or turkey — if 

you’re convinced you’d still be hungry without the meat. 

And please … forego the stickie bun, cheese pastry or 

sugary, refined-carb-loaded blueberry muffin if you’re truly 

concerned about your health, fitness and energy levels. 

The SAD meal is easier and faster to prepare, but your 

health and longevity are worth the extra time and effort! Z 



FOOD 

ALLERGIES 

EXPLAINED 

The most 

common food 

allergies involve 

wheat, milk, eggs 

and peanuts. 

However, there are 

other unlikely 

foods that may 

cause allergic 

reactions. Limes, 

for example, 

contain limonene, 

a zesty compound 

that gives many 

people watery 

eyes and a 

burning sensation 

in the nose. 

If you think you 

may have a food 

allergy, eliminate 

the potential 

culprit for one 

week. On the 

eighth day, 

introduce the 

food by eating it a 

handful of times 

to see if you have 

common 

symptoms. These 

range from 

headaches, 

fatigue, bloating 

and gas to skin 

rashes, increased 

mucus and 

heartburn. 

29 

Breaking down the 

myths and truths of 

protein 

MYTH ONE 

The power of 

plant based 

protein 

By Lindsay Kent 

Proteins help facilitate tissue growth, repair and 

recovery, and are an integral part of a training 

program that seeks to reduce body fat, promote 

lean muscle mass and provide an adequate supply of 

energy as one of the key macronutrients. 

One question that seems to arise rather frequently in 

this arena of fitness and nutrition includes whether or not 

a plant based diet can provide not only an adequate 

amount of protein, but also the right kind of amino acid 

profile, along with all of the necessary vitamins, minerals 

and antioxidants needed to create a well-balanced 

nutritional regime. 

The answer is yes, and a plant based diet also has the 

potential to reduce the risk for certain diseases while 

providing a powerful dose of micronutrients and 

antioxidants. 

Determining quality of dietary protein 

Perhaps it’s important to first understand the numerous 

methods developed in an effort to help determine the 

quality of dietary protein in various food sources. 

One of the most common methods, the biological value 

or BV, seeks to determine the efficiency of the amino acid 

profile in providing a protein that will offer optimal 

functioning for the body. 

Amino acid profiles are simply the combination of 

amino acids, or building blocks of protein, that comprise 

a food source. Protein exists in all food sources, not just 



Yogurt 

fights type 2 

diabetes 

Research from 

Harvard School of 

Public Health shows 

that eating a lot of 

yogurt lowers the 

risk of developing 

type 2 diabetes. 

Interestingly, total 

dairy consumption 

had no effect on 

the risk. Variables 

like body mass 

index and age were 

adjusted for, and 

still, it was found 

that a high intake 

of yogurt was 

associated with a 

reduced risk of 

getting this 

metabolic disease. 

Eating 28 grams of 

yogurt every day, in 

fact, was linked to 

an 18 percent lower 


type 2 diabetes. The 

researchers, led by 

Mu Chen, believe 

that the probiotic 

bacteria in yogurt 

has something to 

do with this. 

30 

meat, and these small traces of protein found in all types 

of food may even provide enough to maintain a healthy 

lifestyle. 

Some research indicates that meat based proteins are 

not a necessity in the diet, and focusing the diet more on 

plant based food helps eliminate unnecessary fats, 

cholesterols, hormones and steroids present in these meat 

sources. 

Combining the right plant foods 

The body can produce the non-essential amino acids 

(12), but the essential amino acids (8) must come from 

the diet. Complete proteins get ranked the highest 

through various protein quality measurements such as 

the BV. 

Some plants can produce complete sources of protein 

such as quinoa, but the total protein amount usually totals 

less than a meat based protein. This gets solved by 

combining plant based foods that contain a complete 

amino acid profile in order to meet the necessary protein 

requirements. 

Plant based foods that contain a large amount of 

protein per serving include: peanut butter, lentils, seitan 

(wheat gluten), almonds and broccoli, just to name a few. 

Including more of these foods in the diet helps reduce 

risk of kidney stones; these form when there is an excess 

amount of uric acid, calcium and oxalate resulting from 

high animal protein diets. 

When combined these components crystallize and form 

painful stones. Excess losses of calcium as mentioned can 

also lead to osteoporosis. 

Healing effects of a plant based diet 

Plant based diets contain large amounts of fiber and 

typically low amounts of trans and saturated fats. The 

high fiber content can help lower cholesterol, a first step 

in the prevention of heart disease. 

Fiber also reduces the absorption of sugar in the 

intestines, resulting in decreased levels of glucose 

circulating in the blood, helping improve the body’s 

glucose sensitivity and the onset of diabetes. 

Plant based foods also contain a large amount of 

phytochemicals that contain disease preventive properties. 

Antioxidants, one of the main phytochemicals, protect 

cells against free radicals and may help prevent certain 

cancers. 

Vegetables and fruits also contain large amounts of 

potassium, sparking interest from physicians of the 

Committee for Responsible Medicine to link a plant based 

diet to lowered levels of blood pressure. 

Potassium helps regulate the transfer of nutrients into 

cells and helps facilitate muscle energy, a key factor in 

cardiovascular and nerve function. 

A balanced approach 

Nutritional decisions are definitely personal and 

lifestyle related, and it’s imperative to combine the right 

plant based foods to receive the most nutritional benefit in 

terms of proteins, vitamins and minerals. 

It’s also beneficial to occasionally supplement with an 

additional protein source, such as whey protein shakes or 

bars. 

Remember that nutrition becomes the driving force 

behind all training efforts, and a goal-oriented, resultsdriven 

training regimen needs the right nutritional 

program to complement this. Z 

MYTH TWO 

Lean, clean meat 

a key protein source for a nutrientbalanced, 

illness-free, high performance 

body 

By Heather Dubé and Damian Dubé 

Man was created as an omnivore, eating both plants 

and animals. Let’s first take a look at the teeth. The 

human mouth contains both incisors and molars; 

the incisors are used for tearing and shredding, the molars 

for chewing. To say that man should eat only meat or eat 

only vegetables and grains are both incorrect statements. 

However, we’re going to be dispelling some of the myths 

that meat is bad. 

Since the beginning of time, man has been eating meat. 

A couple differences between the pre-industrial revolution 

and the past 100 years is that commercialized cows are 

now being fed grains instead of grass (the cow’s digestive 

systems are built to digest grass, not corn), being pumped 

full of antibiotics and hormones, and are being overcooked 

instead of eaten rare or raw. 

Clean USDA organic meat is a complete protein 

containing all 22 essential amino acids which help 

maintain healthy skin, bones, muscles and organs as well 

as help balance blood sugar levels and prevent insulin 

resistance. 

Red meat is loaded with B12 and iron which are 

essential for red blood cell production. Common nutrientdeficient, 

diet-related vegan struggles that are due to a nomeat 

approach are poor energy, poor muscle development 

and poor weight management. 

Beef consumption has increased by 46 percent in the 

last 100 years, but consumption of vegetable oils 



GRAPEFRUIT 

AND WEIGHT 

LOSS 

An excellent source 

of vitamin C, 

grapefruits help 

build the immune 

system and act as a 

cold fighter. 

Grapefruit is also 

rich in lycopene 

which boasts a 

natural talent for 

fighting free 

radicals. 

A study published 

in the March 2006 

Journal of 

Medicinal Food 

supports the belief 

that grapefruit is 

useful in losing 

weight. 

Dr. Ken Fujioka 

from Scripps Clinic 

in San Diego 

conducted a 12 

week study of 100 

obese men and 

women. He found 

that consuming 

one-half grapefruit 

before meals 

resulted in an 

average weight loss 

of 3.6 pounds, with 

some participants 

losing up to 10 

pounds. 

Those who ate 

grapefruit had 

much lower levels 

of insulin in their 

blood, which the 

researchers 

speculate resulted 

in the weight loss. 

The smaller the 

amount of insulin 

in the blood after a 

meal, the more 

efficiently the body 

uses food for 

energy rather than 

storing it as fat. 

31 

(including hydrogenated oils) has increased 437 percent, 

butter consumption has dropped almost 70 percent, 

whole milk consumption has declined by 50 percent 

while low fat milk consumption has doubled. 

Egg, fresh fruit and vegetable consumption continues to 

drop, whereas sugar consumption has doubled; yet people 

are sicker today than they were 100 years ago; this means 

middle-aged and younger adults, not just people living 

long enough to get sick. 

One myth is that meat rots in the colon, leading to 

colon cancer. To bust that myth, let’s analyze the digestion 

process. In the mouth, we begin the digestion process by 

chewing, and then secrete amylase, which breaks down 

the starches. 

When the food enters the stomach, proteins break 

down via pepsin, along with hydrochloric acid with a pH 

of between 1.5 - 3.0, further dissolving the meat, turning 

it into chyme. 

The pyloric valves release the chyme into the small 

intestine where bile salts and lipase break down animal 

fats, and amylase, maltase and sucrase break down 

starches and sugars. 

Once broken down into small enough particles, they’re 

absorbed through the walls of the small intestine. 

Anything that is left undigested is released into the large 

intestine, which contains trillions of bacteria, which starts 

to decompose the undigested plant material like fiber. 

This is why vegetables, beans and grains rot in the 

colon, causing gas pains and abdominal bloating; meat 

does not cause these (Annual Review of Nutrition, 1993). 

Does meat cause cancer? 

There is actually no proof that diets high in fresh 

organic meats cause cancer. Any study that has been done 

does not differentiate between fresh, USDA organic grass 

fed beef and processed or over-cooked meats. 

Overcooking or charring meat does indeed alter its 

molecular structure, creating carcinogens. In fact, cooking 

anything (including vegetables and grains) at high 

temperatures will aid in the destruction of nutrients, 

enzymes and good bacteria. 

There is also overwhelming evidence that the nitrates 

and nitrites used to preserve processed meats are highly 

linked to cancer. 

The fact is that fresh, unaltered meats, plants and grains 

are all essential for optimal health. It’s only when man 

touches these foods that they become harmful: 

■ pumping animals with hormones and antibiotics 

■ feeding them feed other than what nature 

intended them to eat 

S.A.D. 

Standard American Diet 

■ overly heating and pasteurizing foods 

■ spraying crops with toxic chemicals and insecticides 

■ genetically modifying food and combining it with 

preservatives such as nitrites or nitrates. Z 

MYTH THREE 

The mistake with 

whole eggs 

By Heather Dubé 

Each week my husband and I get our organic 

cage/hormone-free eggs: 12 cartons for two 

athletes. During on-season for prep sometimes we 

hit 14 dozen: 168 eggs weekly. 

We don’t consume 168 yolks; most are just the whites, 

but we consume a range of 1-3 yolks daily, in addition to 

other healthful fats, depending on where we are in athletic 

goals. The average person should consume 1-2 yolks daily 

for the health benefits as a general recommendation. 

So why is our blood work described as the best doctors 

have seen in a career, and yet many shout about egg yolk 

cholesterol in relation to arterial health, heart disease, 

plaque buildup and triglycerides? Why have egg yolks 

been wrongly demonized by the medical community, 

AHA and food political organizations? 

Human body cholesterol function 

We must first get clear on human body cholesterol 

function to understand its significance. It is actually a very 

healthy fat produced by the liver and non-negotiable for 

healthful human body maintenance. 

Whether you consume it through food or not, your 

body produces cholesterol naturally. Most cholesterol 

comes from inside the body itself, not from food: our first 

clue into debunking the medical theory on eggs. 

You still need to consume it in small amounts to avoid 

nutrient deficiencies that lead to common illnesses. When 

you fail to give the body what it needs to generate itself 

and run its natural processes daily, this leads to the health 

problems we see today. 

Cholesterol handles numerous critical jobs: 

■ The body’s main healing substance 

■ The precursor in the skin for vitamin D 

absorption which helps prevent cancer 

■ A critical component of the brain 



APPLES FOR 

LONGEVITY? 

A March 2011 

study in the 

Journal of 

Agricultural and 

Food Chemistry 

reported that 

giving apple 

polyphenols to 

fruit flies resulted 

in longer average 

life span. The 

study also resulted 

in an increased 

expression of 

genes involved in 

the production of 

antioxidant 

enzymes. 

Treatment with 

the polyphenols 

extended the flies’ 

average life span 

by 10 percent and 

prolonged their 

ability to walk and 

climb. This study is 

the first to 

associate life 

extension with the 

consumption of 

apples. 

The study also 

added evidence to 

benefits revealed 

in past studies 

regarding a 

decrease in heart 

disease risk among 

women who 

consume apples. 

■ Protects all cell membranes throughout the entire 

body (also in relation to preventing cancer) 

■ Needed for proper hormone production and balance 

■ Required for vitamin K absorption to fight free radicals 

Western medical doctors 

are missing the mark 

Western medicine is symptom focused, whereas holistic 

and integrative functional medicine is root-cause focused. 

It would seem simple that if someone’s cholesterol 

levels are high, it must just be genetics and cholesterol 

rich foods causing the problem, right? Not so. 

As a holistic health and nutrition practitioner, I advise 

we look deeper at all the internal human body processes, 

noticing the commonalities of people who tend to have 

problems with cholesterol levels, heart disease and plaque 

buildup. 

First, one of the main causes of high cholesterol is 

actually the standard American diet (SAD), which is 

generally comprised of 80-85 percent processed sugars 

and packaged, refined foods. 

The average American consumes way too much 

processed food daily as the main source of sustenance; 

foods that are entirely devoid of any nutritional value 

whatsoever to the human body, leading to health 

problems and imbalances. 

This sort of common American nutrition approach 

generates daily a ton of free radicals inside the body, 

which travel through the bloodstream and significantly 

damage the arterial walls, creating divots, also known as 

lesions. 

As a healing response, because the human body is 

brilliantly made, the body cues the liver to release 

cholesterol to go out into the bloodstream and heal these 

divots by literally shellacking the arterial walls to fill these 

lesions back in. 

The problem is, people just keep consuming so much 

processed, refined, sugar-filled foods (frozen dinners are 

full of refined sugars!), the process keeps repeating itself 

and eventually the cholesterol buildup is too much. 

Other common causes that drive 

cholesterol levels up 

■ Stress-increasing cortisol and internal inflammation 

■ genetics 

■ high toxic load overburdening the liver and 

proper lipid synthesis 

■ lack of movement 

■ not consuming enough vegetables 

■ consuming vegetable fats, partially hydrogenated 

fats and rancid fats; these cause toxicity and free 

radical damage 

Research shows the much less than 50 percent of 

cholesterol that is consumed through food is actually 

absorbed by our digestive system; another clue that 

debunks the medical egg yolk theory. 

The only exception is human milk, in which the body 

releases a special enzyme into the milk to ensure that the 

baby receives large amounts of cholesterol, which are 

required at that time for proper brain and cognitive 

development. 

lowest consumed nutrient dense foods of the SAD. 

Medical doctors attack egg yolk cholesterol, but never 

successfully eliminate the health imbalance with statin 

drugs, which simply inhibit cholesterol production in the 

liver, and can have many unpleasant side effects. The only 

way to lower cholesterol levels safely and effectively is 

holistic nutrition and holistic health modalities. 

Demonizing cholesterol is rooted in food politics and 

keeps people distracted from food truths. Z 

Whole eggs are 

healthy 

By Dr. Donald Ozello 

Some years ago, whole eggs were maligned in 

literature to the public and to the medical 

community as being high in cholesterol and thus, 

harmful. Sadly, even today some hospitals still exclude 

whole eggs on their menus for cardiac patients. 

The inaccurate theory was that they are high in 

cholesterol, and thus, eating them raises serum cholesterol 

levels and increases risk of cardiovascular disease. 

However, whole eggs are extremely healthful and 

should be part of most people’s dietary plan. 

High cholesterol is not a disease 

Elevated serum cholesterol and a poor HDL-to-LDL 

ratio are thought to be two of many risk factors for 

cardiovascular disease. Foods high in saturated and 

manmade hydrogenated fat, not high cholesterol foods, 

are the source of artery-blocking inflammation. 

A small minority of people are cholesterol sensitive, 

meaning their serum cholesterol level rises when they 

consume foods high in cholesterol. This can be 

determined by a physician. The majority of individuals 

have a normal cholesterol metabolism; therefore, dietary 

cholesterol does not affect their blood cholesterol levels. 

The body self-regulates its internal production of 

cholesterol in regards to the consumption of dietary 

cholesterol. If you consume low levels of dietary 

cholesterol, your body produces more cholesterol. If you 

eat large amounts of cholesterol, your body responds by 

manufacturing less. 

High density lipoproteins (HDLs) are known as the 

“good” cholesterol, while low density lipoproteins (LDLs) 

are classified as the “bad.” A proper balance between these 

two fats is thought to lower the risk of cardiovascular 

disease. Consuming whole eggs raises the HDL level, thus 

improving HDL-to-LDL ratio. 

The American Heart Association no longer considers 

eggs to be a cholesterol raising food. 

The real dietary culprits in sabotaging health and 

increasing risk of disease are pro-inflammatory foods. 

The nutrients packed into the egg’s yolk are extremely 

health-giving. Most whole eggs contain around 75 calories 

and have only two grams of saturated fat, and thus are 

classified as low in saturated fat. Saturated fats are proinflammatory 

and increase risk of inflammatory disorders. 

32 

The only safe and effective high 

cholesterol solution 

A 1999 Journal of Nutrition study showed plant stanols 

and sterols, derived from fruit and vegetable pulp, have 

significant LDL lowering ability. Vegetables are one of the 

What whole eggs offer 

High in omega-3 fatty acids. Inflammation is the 

source of many diseases. Omega-3 fatty acids in the egg 

yolk are converted into anti-inflammatory chemicals by 

the body. Omega-3 fatty acids are also essential for brain 



Processed 

foods 

continuum 

in order of 

how 

processed 

they are 

> Bagged 

vegetables and 

roasted nuts 

> Frozen 


fruits, canned tuna, 

canned beans, 

canned tomatoes 

> Yogurt, jarred 

pasta sauce, juice in 

bottles and cartons 

> Crackers, chips 

and other 

munchies, breads 

> Deli meats, 

granola bars, 

cereals 

> Frozen meals, 

meals in a box 

In general, the 

more ingredients 

that a packaged 

food has, the more 

heavily processed it 

is. Another way to 

look at it is to ask 

yourself, while 

holding the 

package, “Was it 

even remotely 

possible that 

people 50,000 years 

ago could obtain 

this?” Go back 

10,000 years ago, 

when agriculture 

was born. Go back 

5,000 years ago. 

Even a hundred 

years ago. 

If you want to avoid 

processed food 

altogether, realize 

that ancient 

peoples didn’t have 

plastic bags and 

freezers. 

33 

development, growth and function, making eggs a brain 

healthy food. 

Vitamin D. With the exception of ocean-caught fish 

and whole eggs, most food sources of vitamin D are 

fortified. Vitamin D is commonly deficient among 

Americans, especially in northern latitudes. 

Vitamin D possesses a large number of important 

functions including for bone health, immune system 

regulation and control of inflammatory chemicals. The 

easiest way to obtain adequate quantities of vitamin D is 

to spend time in the sun during non-peak hours. The 

second easiest way to acquire vitamin D is through 

consumption of whole eggs and ocean-caught fish. 

Antioxidants. Whole eggs contain a plethora of disease 

fighting substances including vitamin E, vitamin A and 

selenium. 

Protein. One egg contains around six grams of easily 

digestible, high quality protein. 

The best eggs come from sources where the hens are 

fed their natural diet and allowed to move freely. If 

possible, choose eggs from free-range, antibiotic-free, 

hormone-free chickens. This assures you much higher 

quality eggs. Z 

Green foods 

for peak 

performance 

By Dr. Casey Adams 

Most of us resisted 

eating vegetables as 

children. For some 

reason, vegetables just tasted 

“yucky.” We preferred soda, 

candy and fried foods because 

they gave us sweetness and 

energy. Little did we know that Mom 

and Popeye were right. Eating green 

foods is extremely healthy, probably in 

more ways than even Mom imagined. 

Green foods are simply vegetables of 

different varieties. They have an array of 

nutrients that put even the best 

formulations of supplements to shame. We do 

not realize that foods like broccoli, spinach, 

lettuce, wheat grass, spirulina, algae, sea vegetables 

and other green foods have a tremendous amount of 

digestible protein, minerals, vitamins and a powerhouse of 

phytonutrients too numerous to list. 

Mixed into a wholesome diet, they can fuel our bodies 

for peak athletic performance. 

Assembling proteins 

While Western society has been conditioned to think 

that we need lots of animal-based proteins to build strong 

bodies, in reality, what we need are high quality amino 

acids. 

A protein molecule is actually an incredibly complex 

array of amino acids. Protein molecules will typically have 

hundreds and even thousands of amino acid molecules 

wrapped up together into a large complex bundle. These 

complex protein bundles are assembled by our body into 

uniquely different structures, which is why each body’s 

DNA is specific to that person. 

Our body does not assimilate animal protein and use it 

as is, as many think. Our intestines absorb amino acids 

and short amino acid chains. Once amino acids are 

absorbed, our bodies assemble our own unique proteins 

via specialized RNA molecules. 

The body utilizes about 20 amino acids, with 10-12 

being manufactured in the body using the atoms from 8- 

10 essential amino acids. In other words, our diet must be 

rich in easily digestible amino acids. 

Western nutrition has assumed that we will likely 

obtain all 10 essential amino acids if we eat meat, because 

animals have already-assembled protein molecules. 

Problem is, our bodies must break apart these complex 

proteins to secure the individual amino acids we need. 

This requires an abundance of protease enzymes to 

accomplish. Often, the body is left assimilating larger 

polypeptides, creating an acidic and inflammatorysensitive 

bloodstream. 

Getting our amino acids from plant sources is a much 

more efficient way of putting together our protein. Many 

green foods such as wheat grass, barley grass, alfalfa, 

spirulina, Klamath blue-green algae, chlorella and kamut 

grass either have all of the essential amino acids or close 

to it. 

Spirulina and chlorella have not only all of the essential 

amino acids, but many of the non-essentials as well. It 

also should be noted that contrary to popular belief, a 

meal does not need to have every essential amino acid. 

The body retains amino acids of different types to 

assemble the needed proteins. 

Digging for minerals 

The cereal grasses like wheat grass, barley grass and 

kamut grass all mine minerals from the depths of 

our soils. Some roots will travel down hundreds 

of feet. Green foods gather and chelate minerals 

from rich soil mineral sources or deep ocean 

waters. 

For this reason, green foods 

are some of the best sources of 

minerals available. Potassium, 

mag-nesium, calcium, 

phosphorus, zinc, iodine and 

many important trace 

elements are all found in green 

foods. 

Sea vegetables like kelp, for 

example, provide iodine — 

important to thyroid function and 

not readily available in most foods, unless we use 

iodized salt. Most of the grasses are good sources of 

potassium and magnesium — two minerals critical for 

flexibility and recovery. 

Green foods contain forms of these minerals that are 

highly assimilable because of this chelation process. Plants 

bind minerals to chlorophyll, amino acids and other 

phytonutrients. This increases our body’s mineral 

absorption. Free mineral ions will often simply pass 

through the digestive tract unabsorbed. 

Some green foods have surprising high mineral content. 

Lettuce has 86 mg of calcium per pound, while turnip 

greens have 987 mg of calcium. Swiss chard has 9.8 mg 



Avoid transfats 

for 

optimal 

mental health 

A January 2011 

article in Science 

Daily reported 

that the ingestion 

of trans-fats and 

saturated fats 

increases the risk 

of suffering 

depression and 

that olive oil 

actually prevents 

depression. 

The study, which 

took place at the 

Spanish 

universities of 

Navarra and Las 

Palmas de Gran 

Canaria, also 

reported a doseresponse 

relationship, 

meaning as 

participants 

consumed more 

trans-fats, the 

greater that the 

harmful effects on 

mental health 

were. 

Researchers also 

studied the effects 

of 

polyunsaturated 

fats (found in fish 

and vegetables) 

and olive oil on 

mental health. 

These fats were 

associated with a 

lower risk of 

depression. 

The analysis 

suggests that both 

depression as well 

as cardiovascular 

disease are 

influenced in a 

similar manner by 

diet and may share 

similar 

mechanisms in 

their origin. 

34 

of iron, while spinach has 

13.6 mg of iron per 

pound. 

Vitamins 

Green foods are 

chockfull of vitamins. 

Watercress has 20,450 IU 

of vitamin A and 350 mg 

of vitamin C per pound, 

for example. Broccoli 

contains 9,700 IU vitamin 

A, 2.5 mg of niacin and 327 mg of vitamin C. A half-cup 

of broccoli provides about 10 percent of the dailyrecommended 

amount (Daily Value) of betacarotene. An 

ounce of nori — a sea vegetable — provides 30 percent of 

the Daily Value of vitamin A. 

Dark leafy greens contain bioavailable sources of B 

vitamins such as folate and vitamin B6, which regulates 

the body’s production of homocysteine. High 

homocysteine levels are seen as a marker in cardiovascular 

disease. A half-cup of spinach, for example, contains a 

third of the Daily Value of folate and 10 percent DV of 

vitamin B6. One ounce of kelp also provides 13 percent 

DV of folate. 

Sea vegetables like kelp, dulse, hijiki and nori also 

supply the body with vitamin B12 or its precursors. While 

some tests have shown algae and kelp B12 is in analogue 

form, studies have shown that those who eat sea 

vegetables have higher blood levels of B12 than those who 

do not eat sea vegetables. 

Green foods are also an important source of vitamin K, 

necessary for boosting immunity and enzyme function. 

Vitamin K is also critical for wound healing and blood 

clotting. Foods high in vitamin K include dandelion 

greens, asparagus, broccoli, parsley and spinach. Heck, 

most green foods contain decent amounts of vitamin K. 

Various sprouts can produce exponential quantities of 

vitamins. Tests have shown that nutrient content can 

increase by 20-30 percent as a seed is sprouted. 

Low fat fatty acids 

Green foods contain a number of essential fatty acids, 

phospholipids and glycolipids. These supply the 

molecules that produce excellent cell wall structures. 

Algae provide gamma linoleic and alpha linolenic fatty 

acids, and certain strains of algae will also supply the 

omega-3 DHA oil. These are certainly not the fats that 

make us fat. 

Mighty phytonutrients 

Green foods are known for their extraordinary 

phytonutrient content. Chlorophyll is one of the most 

potent of phytonutrients. The chlorophyll molecule has a 

structure very similar to hemoglobin, except the iron 

(“heme”) atom is replaced by the magnesium atom. 

Chlorophyll consumption via green foods has been 

shown to increase red blood cell counts. Wheat grass can 

contain up to 70 percent chlorophyll by weight. 

Cruciferous greens such as broccoli, cabbage and 

Brussels sprouts contain other extraordinary compounds 

such as sulforaphane and indole-3-carbinol. Both 

compounds have been shown to prevent tumors by either 

balancing estrogens (in the case of I3C) or by scavenging 

free radicals. 

Many green foods also contain saponins, which bind 

with cholesterol, help 

regulate inflammation 

and boost the immune 

system. Green foods also 

contain various 

polyphenols, which 

activate important 

enzymes and help 

scavenge free radicals. 

Flavonoids, also prevalent 

in most green foods, are 

powerful antioxidants 

and blood-purifying compounds as well. 

There are thousands of other phytonutrients in green 

foods. We are only beginning to understand some of their 

functions and health benefits. Wheat grass, for example, 

contains glutathione peroxidase, a compound that 

stimulates the immune system and increases liver 

efficiency. 

Maximum performance 

Green foods can deliver optimal nutrition in easily 

assimilable form. These phytonutrients are digested 

quickly and easily, becoming immediately bioavailable. 

Immediate availability means our cells can be immediately 

and easily more nourished and productive. A more 

nourished cell means the mitochondria can efficiently 

produce energy using enzymes like co-enzyme A 

furnished by many green foods. 

A more nourished cell means: 

■ Greater flexibility and less injury 

■ We can sustain our anaerobic energy bursts longer. 

■ Our performance will be higher, our minds 

will be sharper and our workouts will be 

followed by speedier recovery periods. Z 

Green tea & its 

powerhouse 

of benefits 


It’s no new story that green 

tea consumption boosts 

health and well-being in 

numerous ways. However, it is 

a good idea to be reminded 

from time to time to ensure 

that regular green tea 

consumption continues to 

occur. 

Green tea is the second 

most popular beverage (after 

water) in the world. This 

holds true because of its 

origin and continued 

cultivation in Asia and now 

across the globe. 

Why is green tea one of the healthiest beverages? A 

November 2008 study published in the European Journal 

of Cardiovascular Prevention found that green tea helps 

prevent heart disease and stroke. Green tea’s benefits are 



WEIGHT GAIN 

AND BAD 

BONES 

The American 

Journal of Clinical 

Nutrition 

analyzed 400,000 

adults from 10 

European 

countries and 

found that an 

increase in 

protein, especially 

in the form of 

processed meats, 

was linked to 

weight gain. 

Another study 

published in the 

Journal of 

Gerontology: 

Medical Sciences 

showed a decrease 

in bone mineral 

density in 

postmenopausal 

women who ate a 

low-carbohydrate, 

high-protein diet. 

35 

mostly attributed to its high content of antioxidants and 

polyphenols, especially flavonoids and catechins. 

In this particular study, researchers gave 14 volunteers 

three different beverages on three different occasions: six 

grams of green tea, 125 milligrams of caffeine (the amount 

found in six grams of green tea) and a cup of hot water. 

They measured the flow-mediated dilation (a widelyused 

measure of blood vessel health) of the participants’ 

blood vessels at 30, 90 and 120 minutes after drinking. 

The flow-mediated dilation improved in those drinking 

green tea by 3.9 percent within 30 minutes, while it did 

not change at all in those drinking the caffeine or water. 

An article in the January 13, 2010 Science Daily 

reported that green tea could modulate the effect of 

smoking on lung cancer. The study took place in Taiwan, 

where lung cancer is the leading cause of cancer deaths. 

Among smokers and non-smokers in the study, those 

who did not drink green tea had a 5.16-fold increased 

risk of lung cancer compared to those who drank at least 

one cup of green tea each day. 

Among smokers, those who never consumed green tea 

had a 12.71-fold increased risk of lung cancer compared 

to those who had at least one cup per day. Green tea also 

has the ability to boost the immune system. One of its 

compounds increases the number of regulatory “T” cells 

that play a key role in immune function as well as the 

suppression of autoimmune diseases. 

Many studies in Japan have come to the conclusion that 

green tea consumption is an independent predictor for 

risk of coronary artery disease. 

Research has shown that green tea catechins inhibit the 

enzymes involved in free radical production in the 

endothelial lining of the arteries. By protecting the 

endothelium from free radical damage, green tea catechins 

help prevent cardiovascular disease. 

Green tea is also a good tool to use if you want to lose 

weight. It is a metabolism booster and fat burner. Its 

catechins are most likely responsible for this. Most 

research suggests that caffeinated green tea works best if 

you are trying to lose weight because the caffeine works 

synergistically with the catechins to boost metabolism. 

If you have the flu, you should definitely sip green tea, 

as it has antiviral and antibacterial actions. Again, it’s the 

almighty catechins that are responsible. In this case, the 

caffeinated version is also said to work better against 

fighting viruses than its decaffeinated counterpart. 

Also related here is the ability of green tea to fight tooth 

decay and other dental conditions. A study published in 

the journal Phytomedicine on December 21, 2010 reported 

green tea’s positive effects on Alzheimer’s disease. The 

polyphenol compounds were found to have 

neuroprotective properties and can thereby protect brain 

cells from toxins that can trigger Alzheimer’s and other 

forms of dementia. 

In the study, cells were exposed to toxins and then to 

digested green tea compounds. The results supported the 

hypothesis that polyphenols were possibly even more 

protective after being digested in the body. Green tea is 

available in a range of varieties with many different flavors 

and personalities. It is also the least processed tea 

available, providing more antioxidant polyphenols than 

other teas. 

Not only does it protect the human body from a host of 

diseases, it also hydrates the body, making it perhaps the 

healthiest beverage in the world. If you haven’t already, 

invest in some good quality green tea and drink 3-4 cups 

daily. Z 

Those last 

few pounds 

How to get rid of them, 

once and for all! 

By Dr. Chad Woodard 

How many times have we heard from a client, “I 

can't seem to lose these last 10 pounds,” and how 

often do they actually lose them? 

How many of you have tried time and time again to 

lose that last bit and have been close, but unsuccessful 

each time? Check out this list, put in the work, and you 

absolutely can and will get to where you want to go. 

Diet 

As tedious as it may sound, I will often have clients 

start a food journal. In almost every case, what the client 

thought was a perfect diet ends up having a little, if not a 

lot, of room for improvement. 

General recommendations I often give include eliminating 

late night carbs and to stop drinking their calories. 

Ingesting carbohydrates late at night, or 2-3 hours 

before sleeping, is a setup for fat storage. The carbs are 

converted into simple sugar in the bloodstream, and if not 

used for active movement, get converted into fat. I 

recommend a dinner with lean protein and plenty of nonstarchy 

vegetables. 

It is also recommended to avoid drinking beverages 

with a high dose of carbs. Even fruit juice and milk, while 

chockfull of vitamins and minerals, are also full of sugars. 

This change alone can often decrease daily intake by a few 

hundred calories. 



WHY LIVING 

FOODS ARE 

CRUCIAL FOR 

WELLNESS 

Foods in their 

natural state are 

truly as nature 

designed. They are 

also the most 

biocompatible 

with the human 

body. 

All foods carry 

energy. That food 

is then passed into 

our body when we 

eat it. Eating a 

plate full of dead, 

processed food 

will do virtually 

nothing for your 

health. 

Science proves 

that cooking not 

only destroys 

nutrition and 

enzymes, but also 

chemically 

changes foods 

from the 

substances 

needed for health 

into free radicals 

that have cancercausing 

potential. 

Studies have also 

shown that 

cooked foods 

increase white 

blood cell activity. 

36 

Intervals 

There is no shortcut around it. It is hard work by 

design, and some people may be hesitant to get to this 

level of intensity, but to get rid of those last few pounds, it 

has to be done. High intensity intervals are an absolute 

cornerstone for this type of training. 

Design a program that incorporates at least three all-out 

effort-intervals in the workout. 

This can be on cardio equipment, or as simple as a drill 

like burpees. The definition of “all out” is that you cannot 

continue with good form. If you can honestly say you had 

to stop, then you’ve completed a good interval. 

Weight training 

While some people feel that weight training is only 

useful for building muscle and bulk, adding in resistance 

training and building lean muscle mass is critical for 

increasing base level metabolic rate. When metabolism is 

higher, more calories are burned from fat deposits. 

The types of exercises selected are also important. To 

increase metabolism, perform large-motion, multiple-joint 

exercises like squats, deadlifts, lunges, chest presses, etc. 

There is no room for biceps curls or other single-joint 

movements in this routine. 

Motivation 

What I find most interesting about this type of client is 

that many of them already know a lot of this information. By 

reading articles and self-educating, trainees are coming to me 

more and more with an understanding of what is needed. 

What they lack is the dedication and discipline to get there. 

Inherently, your body is designed through evolutionary 

survival principles to keep some body fat stores intact. 

During periods of famine, these deposits were essential to 

survival, so we are programmed to keep them if possible. 

It is possible to override this mechanism with 

appropriate diet and exercise, but it is not easy. Before 

setting out to achieve this goal for yourself, or to take a 

trainee through it, make sure there is an understanding of 

the journey and how great it feels to finally get there! 

Dedication 

It is also critical to know that you won’t lose those last 

10 pounds in a couple of hard fought weeks. We all love 

instant gratification, but this is not where you’ll find it. 

Setting this goal takes hard work, but also consistent 

adherence to a well-thought-out program. 

That said, know what works for you. If going on a 

strict diet works for three weeks, but then you go nuts 

and eat junk food like you’re getting paid for it, that plan 

doesn’t work for you. 

Find a balance with your program, including both diet 

and exercise. Plan a dessert every now and then. Take one 

day off a week from your workouts for recovery. Give it 

your all in the gym. 

With all of these components in place, and keeping 

your eye on the end result, you absolutely can lose those 

last 10 pounds. Don’t give up on the program! Z 



Chronic traumatic 

encephalopathy 

(CTE) refers to the 

progressive damage 

that continues to 

occur to the brain — 

even after the athlete 

retires and no longer 

receives hits to the 

head. Many retired 

athletes with CTE are 

in their 40s and 50s. 

Turmeric, 

India’s 

saffron ________ 

Turmeric has often 

been referred to as 

the Indian saffron 

for its deep, 

yellowish-orange 

color and like 

saffron, has been 

used as a healing 

remedy for 

thousands of years. 

Turmeric is a potent 


and powerful 

cancer 

preventative. 

It also boosts 


health, helps 

prevent 

Alzheimer’s, 

improves liver 

function, relieves 

rheumatoid 

arthritis, treats 

inflammatory bowel 

disease - the list 

goes on. Try 

cooking with 

turmeric, making a 

turmeric tea, even 

slipping a pinch 

into your morning 

smoothie. 

Brain injury 

Why this crisis in sports is worse than you think 

37 


Former NFL players have joined the ranks of boxers 

with a heightened risk of dementia due to repeated 

head trauma. Football players and their families 

have brought lawsuits against the NFL: One class action 

suit last year was filed by groups representing more than 

2,000 athletes. These former NFL athletes are suffering 

from a multitude of brain conditions, ranging from 

cognitive impairment to severe depression (leading to 

suicide) and headaches. 

During an NFL career the average football player 

receives nearly 1,000 blows to the head: as much force as 

1,800 pounds. 

Medical researchers since the 1950s have known that 

repeated blows to the head can cause long term brain 

damage. The research was well-publicized as world 

famous boxers began to show signs of dementia 

pugilistica after retirement. 

Famous boxers who have suffered from such 

dementia include Floyd Patterson, Jerry Quarry, Joe 

Frazier, Sugar Ray Robinson and Jimmy Ellis. 

Repeated concussions produce dementia 

Over the years, numerous studies have shown that 

repeated concussions can produce dementia and 

progressive retrograde amnesia — loss of memory 

resulting from a significant injury. 



Surprising 

top cause of 

American 

obesity ________ 

Is it computer use? 

No. TV and fastfood? 

No. Vending 

machines 

everywhere? No. 

Genes? Don’t even 

go there. 

It’s the cheap cost 

of food. Everywhere 

you go now, you 

get huge portions 

for dirt cheap 

prices. Look no 

further than any 

gas station 

convenience store’s 

latest deal. 

The analysis was 

done by Roland 

Sturm, PhD and 

Ruopeng An, PhD. 

Their review states, 

“Americans are 

spending a smaller 

share of their 

income on food 

than any other 

society in history or 

anywhere else in 

the worked, yet get 

more for it.” 

Though the review 

notes that 

increased motor 

vehicle use, more 

sedentary jobs and 

more electronic 

entertainment play 

a role, the link 

between these and 

obesity isn’t as 

strong as it is for 

cheap prices of 

food. 

This begs the 

observation that 

some people are 

inclined to spend a 

lot on junk food 

simply because it’s 

cheap, figuring 

they’re saving 

money due to the 

cost per serving, 

but in actuality, 

they’re tossing 

money out the 

window because 

they end up buying 

quantities far in 

excess of what they 

need, leading to 

obesity. 

38 

Autopsies of former boxers and football players with 

dementia have found repeated concussion related brain 

damage associated with dementia and memory loss. 

A study from London’s St. Georges Medical School 

found neurofibrillary tangles (linked with dementia) 

from repeated brain injury. These tangles are produced 

during inflammation and the production of a protein 

called ubiquitin. 

Other studies have shown that head trauma to those 

between age eight and 18 can be the most dangerous 

because children’s brains are still in development and 

thus more sensitive to injury. 

Returning to play after a concussion can substantially 

increase the risk of dementia because the injured brain is 

inflamed and prone to increased risk of damage with 

even a little contact. 

Other sports also run the risk of head injury 

Over 300,000 sports related concussions occur each 

year in the U.S. A study from the Nationwide Children’s 

Hospital found that of 1,936 concussions, football 

accounted for about 47 percent. Girls’ soccer was second 

with eight percent. Boys’ wrestling came in third with six 

percent. 

Other sports, such as baseball, basketball and field 

hockey, were closely ranked behind. As a percentage of 

total injuries, boys’ ice hockey had the greatest proportion, 

with 22 percent of all injuries being concussions. 

Playing it safe 

Outside of the “duh” precautions of employing 

helmets and simply trying to avoid head contact, the key 

to preventing dementia is to allow the brain to heal after 

any injury. 

This means not continuing to play after a head injury 

of any kind. Even if the hit “wasn’t that hard,” taking the 

precaution of discontinuing activity is critical. 

If the impact is followed by any dizziness, notable 

headache, nausea, slurred speech or dilated pupils, a 

prompt ER visit is warranted. 

If there are no symptoms other than perhaps a slight 

headache, sitting down in a comfortable chair to rest 

after the injury is wise. 

Anyone experiencing a head trauma should be 

watched closely for the next 24 hours for any change in 

neurological status or cognition. 

Helping the brain heal 

A brain injury, though not visible like a swollen ankle, 

will often take a few weeks or more to completely heal. 

A study from the University of Pittsburgh found that 

most symptoms from a head trauma were resolved by 

the fourth day up to seven days. But just because the 

symptoms are resolved doesn’t mean the body has 

completed the process of repair. 

If there is a second head blow before the first has 

completely healed (second impact syndrome), the risk of 

permanent impairment increases because the injuries 

compound the damage to brain cells. 

Increasing antioxidant intake following a brain injury 

can speed up healing. The injury will produce free 

radicals as the tissues are repaired. These free radicals 

can do long term damage to brain cells. 

Pine bark extract, medicinal mushrooms and 

astaxanthin are powerful antioxidants. Cayenne and 

ginger also help speed healing. Foti is another herb 

known to specifically increase brain healing. Willow bark 

is a useful anti-inflammatory as well. Z 

Why does head 

trauma cause 

progressive brain 

damage years 

after retirement? 

Chronic traumatic encephalopathy (CTE) refers to 

the progressive damage that continues to occur to 

the brain — even after the athlete retires and no 

longer receives hits to the head. 

You’d think that the maximum damage to the brain 

would be whatever damage was there at the time of 

retirement from sports — and that it stays at that level 

(provided the athlete never gets hit in the head again). 

But no, that’s only the beginning for some retired 

athletes: The snowball continues rolling down the hill, 

getting bigger and bigger. So why? 

“The short answer is we really do not know why,” 

says neuropsychologist Kenneth Podell, PhD, FACPN, 

co-director, Houston Methodist Concussion Center, and 

concussion specialist for the Houston Texans and 

Houston Astros. 

The focus here isn’t why the symptoms of CTE start 

showing years after the last blow to the head. It’s about 

why the damage to the brain tissue continues getting 

worse. Nevertheless, the symptoms are delayed “because 

cell death in the brain can take years to occur, and must 

reach a critical level of damage (threshold) before they 

clinically express themselves,” says Dr. Podell. 

But what makes that 

snowball get bigger? 

The concussion or strikes to the head are the primary 

mechanism. The snowball is the secondary mechanism. 

“The primary damage in CTE, at least one of the 

thoughts, is that the head hits and concussions damage 



Mushrooms 

to the 

rescue ________ 

By now most of us 

are aware of the 

amazing health 

giving benefits of 

various types of 

mushrooms. 

However, how many 

of us are eating 

them on a regular 

basis? 

Shiitake 

mushrooms have 

been used in China 

and Japan for 

centuries to boost 

life force energy. 

They are an 

excellent plant 

source of protein as 

well. Reishi 

mushrooms are 

packed with 

nutrients which 

support 


health and boost 

immunity, while 

Crimini mushrooms 

are full of zinc, 

magnesium, 

potassium and B 

vitamins. 

Chanterelle 

mushrooms contain 

compounds that 

fight against cancer, 

while Turkey Tail 

mushrooms have 

been shown to help 

breast cancer 

patients and boost 

immunity for 

everyone. 

Look for high 

quality 

supplements if you 

plan to take them 

in pill form. 

Otherwise, buy the 

organic variety and 

enjoy them in 

soups, salads, side 

dishes, etc. 

39 

the tau proteins that act like structure bridges or a lattice 

supporting the microtubules (channels that transport 

information down the length of an axon or nerve cell) 

for communication with other nerve cells,” Explains 

Dr. Podell. 

“Without the proper support and lattice, the 

microtubules will start to break down (secondary damage) 

which can take longer to occur. Again this has to be proven 

as definitive. We simply do not understand why CTE occurs 

and if it continues developing after the athlete retires.” 

Though it’s believed a genetic component may be 

involved in CTE, this doesn’t explain why the damage 

keeps getting worse after the insult has ceased. 

Dr. Podell explains: “It could be that all of the damage 

to the brain was done at the time of insult, and it simply 

takes years for it to express itself, or if CTE itself actually 

worsens over time. Or it simply can be a cascading effect. 

The only way to quantify CTE would be through brain 

autopsy. Techniques are currently being developed for 

PET scanners to image CTE in living individuals, but we 

are not at a point to do serial quantification.” 

Dr. Teena Shetty, MD, is a neurologist at Hospital for 

Understanding 

concussions 

An estimated 55 percent or more of all high school 

athletes have suffered a concussion. Most of those 

are not properly identified. 

The lack of early diagnosis is very dangerous since 

the possibility of a second concussion is up to five 

times higher in the first week. This repeated trauma 

can easily lead to permanent brain injury (CTE), 

paralysis or death. 

The brain is suspended in cerebrospinal fluid. Any 

abnormal force can result in a disturbance in the brain’s 

normal microscopic chemical activity. 

Special Surgery and an unaffiliated neurotrauma 

consultant for the New York Giants. She says, “The 

potential for cumulative damage from repetitive 

concussions or subconcussive blows is of growing concern 

and remains incompletely understood.” 

She says that aging and genetics may play a role in the 

progression, but the extent to which they do is unclear. 

Additionally, many retired athletes with CTE are in their 

40s and 50s. Although symptoms can be subtle at first and 

therefore missed for years, this does not explain the 

progressive factor, given the absence of continuing 

concussions. 

Postmortem examinations of CTE victims reveal a 

pathological accumulation of plaques and tangles in the 

brain. “The reason repetitive blows may predispose to 

increased development of these in certain individuals is 

still under investigation,” says Dr. Shetty. “We really have 

not advanced the science enough as yet.” 

Dr. Podell concurs: “We really have not advanced the 

science enough to know the cause of the disease 

course/progression of CTE.” 

— J. Horton 

Not only can direct trauma cause a concussion, but 

so can a rapid change in barometric pressure, a ride on a 

roller coaster or a sudden vehicular stop. 

Loss of consciousness is not required for a diagnosis 

of a concussion. Following are possible symptoms, and 

they may be immediate or take several weeks to develop. 

> Nausea/vomiting 

(specifically projectile) 

> Blurred vision 

> Numbness in the face/extremities 

> Sleep disturbances 

> Slurred speech/confusion 

> Fever 

> Headache (severe or worsening) 

> Vertigo (dizziness) 

> Seizure 



B vitamins 

support eye 

health ________ 

Low levels of 

vitamin B12, folate 

and elevated 

homocysteine 

levels are 


age-related macular 

degeneration. 


that people with a 

vitamin B12 

deficiency showed 

a 58 percent 

increased risk of 

early age-related 

macular 

degeneration and a 

156 percent risk of 

developing agerelated 

macular 

degeneration. 

Subjects with folate 

deficiency had a 75 

percent increased 

risk of early agerelated 

macular 

degeneration and 

an 89 percent 

increased risk of 

late age-related 

macular 

degeneration. 

People who 

supplemented with 

B12 had a 47 

percent reduced 


age related macular 

degeneration. The 

study is 

documented in the 

American Journal of 

Clinical Nutrition. 

40 

> Sudden sweating 

> Loss of 

smell/taste/hearing/vision 

> Loss of memory 

> Abnormal behavior 

> Ringing in the ears 

(tinnitus) 

Immediate medical 

attention is required if any of 

these occur. 

If you suspect someone has 

a concussion, first assess if 

they have basic life support; 

verification of a good airway, 

normal breathing and strong 

circulation (ABCs) must be 

established. 

The next step is to observe 

the person’s motor skills, 

speech, thinking, social skills, 

common sense values and 

basic energy levels. Another 

symptom is the avoidance of 

bright lights or loud sounds. 

The progression or 

development of neurological 

symptoms will be masked by 

sleep; do not allow a person, 

who may have suffered a 

concussion, to lie down and 

fall asleep. 

Most concussions do not 

have any anatomical stamp, but they will have functional 

symptoms that are more noticeable. Often advanced 

imaging is not necessary since the majority of 

concussions have no changes as noted on an X-ray, CAT 

scan or MRI. 

Dr. Joseph Maroon, team neurosurgeon for the 

Pittsburgh Steelers, has invented the gold standard for 

concussions. 

The ImPACT test is a series of computer based 

evaluations that are geared towards detecting the many 

possible functional losses that result from a concussion. 

This is the most common test applied to over 50 percent 

of all U.S. high school athletes, prior to beginning any 

athletic activity. 

Many sports such as amateur boxing, children’s club 

sports and even general recreational activities have no 

pretesting concussion requirements, and this puts 

participants at a higher risk for neurological injury. 

The Standardized Concussion Assessment Tool 

(currently third edition) tests for coordination/ balance, 

mental recall (cognitive) and medical status. The SCAT 

is a combination of information as collected by a 

certified athletic trainer, trained doctor / medical staff, 

coaches, officers, parents or other fellow athletes and 

friends. 

Typically the cranial nerves are affected by head 

trauma. Having someone look up and down and move 

their eyes in an X pattern will show either smooth 

(normal) or staggered (abnormal) eye movements 

(nystagmus). 

A new protocol requires that the eyes be held in the 

upper corner position for 20 seconds, then return to 

center. Often a concussion patient will dissolve and not 

be able to hold that position, and it often results in 

The 

progression or 

development of 

neurological 

symptoms will 

be masked by 

sleep; do not 

allow a person, 

who may have 

suffered a 

concussion, to 

lie down and 

fall asleep. 

nystagmus and/or an instant 

headache or nausea. 

Past treatment involved 

primarily rest and avoidance of 

bright lights, loud sounds, and 

staying clear of physical and 

mental stress. This decrease in 

all forms of stimulation is 

necessary to allow the 

restoration of the microglia 

cells that are normally 

dormant, but become active 

following trauma. Continual 

stimulation to the microglia 

cells results in 

immunoexcitotoxicity. 

Concussions will result in 

altered cerebral blood flow, 

altered protein and glucose 

metabolism, decrease in 

potassium and higher levels of 

calcium. The altered blood 

supply to the brain is best 

treated with manipulation, fish 

oil, turmeric (curcumin), 

vitamin D3, resveratrol, green 

tea, potassium and 

magnesium. 

Dosage recommendations 

for a 150-175 pound, 18-35 

year old male for concussion 

treatment: 

Potassium: 2,500 mg/day 

Fish oil: 3,000 IU/day 

Turmeric: 500 mg/day 

Vitamin D3: 3,000 IU/day 

Resveratrol: 300 mg/day 

Magnesium: 250 mg/day 

Green tea: 300mg/day (3-4 cups/day) 

Elevating the person’s dietary protein levels with a 

supplement rich in BCAAs helps promote recovery of 

the neurological system and boosts the immune system. 

Good quality proteins are necessary since the body will 

assimilate them more efficiently. 

Rehabilitative exercise should begin with low impact 

and low intensity programs. Mental stress must be 

reintroduced gradually with a consistent re-evaluation of 

concussion findings. 

Manipulation is advantageous with post-concussion 

syndrome, since this helps re-establish normal cerebellar 

blood supply and treatment of the likely post-traumatic 

spinal cervical issues. Medications are helpful and 

consideration of co-treatment is most effective. 

Vestibular exercises are effective when dizziness is 

associated with any concussion. 

Don’t mistake this information for your personal 

guideline to make the critical decision for anyone to be 

cleared to return to normal activities. The process of 

concussion evaluation should be performed by a 

qualified physician only. The entire process is very 

complex and requires specific training. 

It’s very important for everyone to be familiar with 

concussion recognition. This can prevent the catastrophic 

consequences of returning to play too quickly. 

— Dr. David Ryan and 

Dr. Gayan Poovendran 



According to 

research, beet juice 

could help you run 

one to two percent 

faster in 5Ks to 

marathons. That 

might not sound 

like much, but it’s 

actually quite a big 

boost. 

Eat to 

reduce 

wrinkles ________ 

The following youth 

loving foods 

actually contain 

nutrients that 

discourage the skin 

from forming 

wrinkles. First, 

blueberries. These 

delicious little 

berries, which 

should be 

consumed raw, are 

rich sources of 

polyphenols, which 

reduce 

inflammation. Be 

sure to eat organic 

ones. 

Next, chlorella. 

Chlorella contains 

five times more 

chlorophyll than 

wheatgrass and is 

rich in B vitamins, 

beta-carotene, zinc, 

copper, calcium, 

phosphorous and 

potassium, as well 

as 19 essential 

amino acids. 

Astaxanthin, an 

antioxidant found 

in fish and 

crustacea, prevents 

UV radiation 

damage and boosts 

the skin’s moisture, 

elasticity and 

smoothness while 

reducing wrinkles, 

fine lines and 

brown spots. 

41 

Surfing head 

injuries 

Water may be soft until a lot of it 

hits you in the head. 

An ocean wave can deliver up to thousands of 

pounds of pressure as it crests and falls. 

Researchers have tracked head injuries among 

surfers for decades. And head injuries are an injury 

common among these athletes. 

In a 56 month study of Hawaiian surfers in Oahu, 34 

percent of the injuries involved the head and the spine. 

In a study from the UK’s Royal Cornwall Hospital that 

tracked 212 surfing injuries, 32 percent involved the 

skull or spine. 

Some of these injuries are delivered by the surfboard, 

as 67 percent of all surfing injuries in a 2002 study were 

caused by a board and 55 percent were caused by one’s 

own board. 

Hitting the ocean bottom can also cause injury. A 

2004 study from Australia’s Royal Melbourne Hospital 

found that 17 percent of a year’s worth of surfing injuries 

related to hitting the bottom. 

But the wave itself can have some heavy 

consequences. The crest of a wave, when it begins to 

fall, is called the “lip.” When the lip collides with the 

head or neck, it can cause spinal and concussive 

injuries. 

Being smashed by the lip of a large wave — along 

with the ensuing “hold-down” under the water — can 

also cause the eardrum to burst — called a tympanic 

membrane rupture. 

Another consequence of getting hit by a big wave is 

positional vertigo: The inner ear crystals have been 

jostled around, creating a problem with balance or 

dizziness when the head is tilted in certain positions. 

What about surf helmets? 

In the 1990s some surf gear companies began 

offering lightweight helmets. However, they didn’t catch 

on. 

In an Australian study, 12 of 646 surfers interviewed 

wore a helmet. Most of the surfers complained the 

helmet restricted their surfing performance. Helmets 

can restrict peripheral visibility and cause neck strain. 


Beetroot juice 

By Ivan Blazquez 

The beverage I’m about to describe is beneficial 

through its effects on the nitric oxide pathway by 

way of its nitrate content. 

Typically nitrates have been linked to adverse health 

effects, but not when consumed in the form of 

vegetables. 

A juice that makes exercise easier 

Look past the “sports drink” when you’re looking 

for a workout beverage. 

Researchers from the University of Exeter found 

that when people drank this red juice daily they needed 

much less oxygen during exercise. This red drink is 

beetroot juice. 

In this study, participants experienced greater 

oxygen economy during exercise along with running 

longer at fast speeds before reaching exhaustion. 

Researchers from Queen Mary University explain 

that our bodies convert nitrates from beet juice into 

nitrites and then ultimately to the molecule nitric 

oxide. 

Nitric oxide is a compound that enhances blood 

flow and lowers blood pressure. 

Big beet benefits 

Beets also contain another healthful substance called 

betaine, which gives beets their bright red color. 

A team of researchers from the University of 



How to 

get more 

cinnamon ________ 

Are you aware that 

cinnamon is one of 

the healthiest 

spices? One of the 

things it’s noted for 

is helping stabilize 

blood sugar level 

and staving off 

insulin resistance. 

Add half a teaspoon 

to your protein 

drinks. 

42 

Wisconsin-Madison showed that the red beet pigment 

may boost levels of proteins, called phase two enzymes, 

which help detoxify potential cancerous substances and 

purge them from the body. 

In another study from the Research Institute of 

Nutrition, red beet fiber caused a pronounced 

significant increase in activities of antioxidants such as 

superoxide dismutase and glutathione peroxidase along 

with significantly reducing bad cholesterol while 

boosting good cholesterol. 

While the juice has benefits, the beetroot itself 

contains beet fiber, which has been shown to have 

favorable effects on cholesterol and digestion. 

Beet belly bloat 

Interestingly, beets have been shown to be a very 

promising fat burning food as well. A study from the 

University of Illinois found that betaine improved 

adipose tissue function while also having a beneficial 

effect on liver function. 

Perhaps even more revealing is the connection 

between betaine and L-carnitine. L-carnitine is a 

essential amino acid, which plays a significant role in 

fatty acid transport into muscles to be used for energy. 

Researchers from the University of Leipzig in a 

review mentioned how L-carnitine is a betaine 

derivative. 

Thus, when betaine consumption is increased, L- 

carnitine concentration will go up, thereby increasing 

one's fat burning capacity. In fact, some L-carnitine 

supplements are made through yeast fermentation of 

beet sugar. 

Half a beet a day will 

build muscle right away 

Nitric oxide dietary supplements have become very 

popular within the sport and bodybuilding community. 

However, as aforementioned, beets are a natural way to 

boost nitric oxide levels. 

In fact, researchers from the University of Connecticut 

revealed betaine to significantly increase one’s strength 

and power performance during resistance training. 

Furthermore, another study from The College of 

New Jersey showed that betaine consumption led to 

improved muscle endurance during the squat and 

increased the quality of repetitions performed. 

Putting it all together 

Beets in any form, whole or juice, offer incredible 

health and fitness benefits. 

In fact researchers from the University of Florida 

conducted an extensive review on beets and found they 

lower blood pressure along with reducing the oxygen 

cost of exercise. 

They attributed these benefits to the nitrate content 

in beets, which naturally elevates nitric oxide levels and 

the resultant vasodilatory effects on blood vessels, 

thereby improving blood flow kinetics. 

And these blood flow benefits are not just limited to 

muscle. Researchers from Wake Forest University 

revealed dietary nitrates to be useful in improving brain 

perfusion, showing they have brain health and function 

benefits. 

So next time you have beet juice, this makes for a 

special occasion for a toast to better health and 

performance. Z 

How much 

protein do I 

need? 

By Dr. David Ryan 

With all the hype surrounding nutritional 

supplements today, it is difficult to determine 

the correct products to buy. Protein is a very 

necessary nutrient that must be added into your 

trainee’s diet. Walking into a health food store or gym to 

buy protein can just be too intimidating, and your client 

is at the hands of the wannabe professional, who usually 

has little or no training nor the education necessary to 

make the suggestion towards your dietary needs. 

How much protein do the experts 

say people need? 

Research (University of Washington) shows that 

diets rich in protein allow for better weight 

management, a healthier neurological system and better 

overall hormonal systems. The American College of 

Sports Medicine (ACSM), the American Dietetic 

Association (ADA) and the Dietitians of Canada (DC) 

all suggest that people who exercise should use the 

following formula: One gram of protein per one pound 

of body weight per day. 

ACSM, ADA and the DC recommend that: 

> Protein recommendations for endurance athletes are 

1.2 to 1.4 g/kg body weight per day, whereas those for 

resistance- and strength-trained athletes may be as high 

as 1.6 to 1.7 g/kg body weight per day. 

> The recommended protein intake cannot generally be 

met through diet alone, without the use of protein or 

amino acid supplements, if energy intake is adequate to 

maintain body weight. 

Simply put, that means if someone weighs 100 

pounds, then he or she should be taking in 100 g of 

protein per day. The only exception is if a client is over 

age 40 and not trying to gain weight. Then 

approximately 60-75 percent of their body weight in 

pounds to grams of protein should be the calculation. 

Protein types 

Today’s choices for protein are located at the grocery 

store and the nutrition shelf. Protein supplements come 

in a wide variety, and learning which ones to use and 

how to use them is often the trick to staying healthy. 

Dairy and many other proteins contain two forms: whey 

and casein. Whey is the strongest form of protein 

known to man. 

Whey protein is derived from milk, soy, egg, etc. 

Whey is then broken into two forms known as 

concentrate and isolate. There are two terms that are 

common with whey protein supplements: concentrated 

and isolated, with isolated being the better absorbed. 

Some forms of protein isolate are actually absorbed 

at a level of 110 percent as compared to egg white 

protein. Isolated whey protein dissolves quickly in 

liquid and usually is absorbed in the body through the 

stomach and duodenum in less than 30 minutes. This 

fast digestion gives this type of protein the best 

advantage for breakfast, pre-workout and post-workout 



Acai, 

powerful 

antiinflammatory 

________ 

The superfood fruit 

with a multitude of 

health benefits is 

actually a palm fruit 

with a single seed 

which grows in the 

flood plain areas of 

the Amazon river. 

Acai is a longevity 

superfood due first 

to its antioxidant 

power. Acai juice, 

fruit, pulp and 

powder have the 

ability to minimize 

oxidative stress that 

takes place in the 

aging process. 

Many who age find 

themselves 

vulnerable to 

diabetes and heart 

disease. Acai has 

been shown to 

reduce the risk 

factors for these 

two diseases. 

Acai also reduces 

the bad cholesterol, 

and its juice has 

been shown to 

protect coronary 

arteries from 

hardening. 

Research has also 

found that acai 

juice protects 

against the 


atherosclerosis by 

inhibiting proinflammatory 

compounds called 

cytokines which 

encourage arterial 

thickening as well 

as the beginning 

stages of heart 

disease. 

Add acai to juices, 

smoothies, nut 

milks, salads, yogurt 

and raw desserts. 

When shopping for 

acai, look for an 

organic, freezedried, 

non-GMO 

product. 

43 

When you work out, your muscles are primed to respond to protein, and you have 

a window of opportunity to promote muscle growth. Without an adequate amount of 

protein your muscles won’t heal as quickly and this could lead to overtraining or injury. 

Consuming half your dose of protein 30 minutes before the workout and the other half 30 

minutes after is a good option. 

Stability 

ball pull 

Get into pushup 

position with 

your toes on a 

stabilty ball 

straight behind 

you. With your 

abs tight, pull 

the ball in 

toward your 

chest and then 

roll it back out. 

Use your abs to 

control the 

motion. Do 10 

reps. Make it 

harder by doing 

a pushup 

between each 

pull or rolling 

the ball with one 

leg at a time. 

supple-mentation. Advantages of using whey protein: 

> Helps boost immune system. 

> Whey will absorb 80-90 percent, isolate will absorb 

about 90-99 percent, and mixes can offer 100 percent. 

> Enhances muscle recovery after workouts and helps 

prevent muscle breakdown 

> Best source of amino acids next to cooked eggs 

> Absorbs very quickly in the body 

> Inexpensive to produce 

> Easy to flavor 

> Has a long shelf life 

> Can be prepared several ways and mixes easily with water 

Casein protein is not as commonly used since it 

breaks down slowly and is not a soluble influence when 

compared to whey protein. Egg protein has an 

advantage over other proteins since it has more 

branched chain amino acids than other sources of 

protein. 

Why you should recommend 

your clients eat real food 

With all this talk about supplements, you would 

think eating real food is a bad idea. That isn’t true and 

it is better to eat your protein as real food. It digests 

slower and contains fiber and trace vitamins and 

minerals. The best coaches and nutritional experts in 

the world will tell you to take most of your meals as 

real food, and only supplement to obtain higher protein 

intake with lower carbohydrates and fats. The fiber in 

real food requires calories to digest. 

Biological value (BV) 

Let’s look at the biological value of various proteins. 

This topic relates to how well that protein will digest in 

the human body. Whey protein actually digests better 

than whole egg protein, and is given a special 

percentage since it absorbs so quickly. The more isolated 

it is, the faster it digests. 

Whey: 110, cow’s milk: 91, whole egg: 100, fish: 83, 

egg white: 88, chicken: 79, casein: 80, rice: 59, soy: 74, 

wheat: 54, beef: 80, beans: 49, wheat gluten: 54. 

The packaging that the 

protein comes in will say if it 

is an egg, milk or soy 

supplement. Dairy based 

protein is the most common 

form used today, but consider 

that 80 percent of all African 

Americans are likely lactose 

intolerant. In many cases, 

individuals who may have 

allergies note little to no 

reaction with a protein isolate. 

Some manufacturers will 

blend various protein sources 

to optimize the benefits of 

each and to minimize their 

downside. 

The first step is to look 

at the label. Check the type 

of protein and then consider 

the serving size (usually in 

grams) versus the protein 

content in that particular 

serving. For example, if the 

serving size is 50 g and the 

protein content is 25 g, you are only getting 50 percent 

protein for your money. The rest is likely filler and 

unlikely worth the money. 

Look for proteins that are over 80 percent protein. 

Some extremely high protein contents are available; 

however, they usually do not taste very good. Flavor is 

very important for compliance with protein usage. A 

well-balanced protein is what the body will absorb the 

best. Tell your trainees to bring in what they buy to 

show you. 

If you are not sure about the taste of a particular 

protein or how well it will mix up with liquid, ask for a 

sample. Most reputable protein manufacturers will mail 

out samples for free. It’s very important to have a 

product that you feel confident in recommending and 

that tastes good. If it does not mix well, then your 

trainee will not use it. If it leaves a chalky residue or is 

too difficult to use, then it will not fulfill a person’s 

needs for protein supplementation. 

Only a few bulk protein manufacturers supply 

several protein suppliers. In other words, many of the 

proteins that are available are manufactured at a few 

locations and the protein suppliers simply add 

marketing, hype and a little bit of flavoring to make it 

seem like their product is unique. 

Final thoughts on protein recommendation 

When anyone eats protein, the body should digest it. 

If they notice that the protein is causing constipation or 

diarrhea, then change proteins. It’s a pretty good idea to 

have several proteins on hand and rotate them from week 

to week. Some professionals believe that you can actually 

build up resistance to any particular protein. Rotating 

protein will actually enhance the physique and maintain 

maximum absorption, which is the ultimate goal. 

When you have someone who is just starting out in 

fitness, keep their protein meals smaller and encourage 

them to eat several meals to provide for adequate 

absorption. Many clients will not be able to absorb more 

than 20 grams of protein at a time. It isn’t unusual to 

suggest that some folks eat 10 mini-meals a day. Z 



Green tea 

for breast 

cancer ________ 

Green tea is the 

most common tea 

imbibed in China 

and Japan, where 

the incidences of 

breast cancer are 

lowest. All teas 

contain 

antioxidants, but 

green tea boasts 

the highest 

amount. 

In addition, green 

tea is the least 

processed of all 

teas. So why is 

green tea an 

effective breast 

cancer 

preventative? Major 

studies have given 

us evidence that 

the main 

polyphenol found 

in green tea, EGCG 

(epigallocatechin 

gallate), can inhibit 

tumor invasion and 

angiogenesis. 

Angiogenesis is a 

key factor in the 

growth of 

cancerous tumors. 

Drinking cups of 

green tea 

throughout the day 

is a simple and 

relaxing way to help 

prevent breast 

cancer. 

44 

Using baking 

soda to improve 

anaerobic 

performance 

By Dr. Jason Miller 

High intensity (nearmaximal 

to maximal 

bouts, 15-90 seconds 

long) exercise and 

sport, unlike 

submaximal or 

endurance sport, 

heavily utilize the 

intermediate energy 

system, fast 

glycolysis. 

As a result, when 

the intensity of the exercise bout is high, lactic acid will 

be produced at the end of the glycolytic path — and 

thus, lactic acid accumulation leads to muscle 

contraction being compromised. 

As part of dealing with high acid levels (lactic acid 

and hydrogen ions), the body has a built-in buffering 

system that essentially converts the acid produced in fast 

glycolysis to carbon dioxide. This buffering system 

works through bicarbonate and carbonic acid. 

Outside the body another source of bicarbonate is 

sodium carbonate, otherwise known as baking soda. It 

stands to reason then that if more bicarbonate can be 

placed in the body, the buffering effects of acid produced 

from high intensity work could be increased and 

therefore the onset of the lactate threshold delayed. 

What this means acutely for anaerobic exercise is an 

individual/athlete could work harder during a high 

intensity bout and then also recover faster to again 

perform another high intensity bout without much dropoff. 

Obviously the implications for sport and training are 

enormous. 

There has been a fair amount of research on ingesting 

baking soda and the effects on performance. Central to 

the research is the side effects of consuming baking soda. 

Too much and there will certainly be unpleasant trips to 

the bathroom. 

What the research has produced is a dosage that 

provides a 10-30 percent increase in anaerobic 

performance without incurring the GI distress that can 

come with ingesting baking soda. The optimal dosage 

appears to be 0.3 grams per kilogram of body mass 

ingested 1-2 hours before a training bout. 

Recommendations are that one liter of water be used 

when ingesting the 0.3 grams per kilogram of body 

weight in order to improve absorption and decrease GI 

problems. As the bicarbonate won’t linger in the body, the 

bolus of baking soda would have to be done for almost 

every bout in which performance gains are desired. 

So if you have a client or you yourself want a safe, 

cheap and effective way to increase anaerobic 

performance, give baking soda a try. 

Just be very careful that the dosage is within the 0.3 

gram per kilogram of body mass range, or the benefits 

will not outweigh the GI distress that follows. Z 

Beware 

of metabolic 

disruptors 

They can cause illness or prevent healing, and can 

lead to unexplained weight gain, health complaints 

and disease. 

BY DAMIAN D. DUBÉ 

There are many different theories spewed by the 

health community as to the best way to eat in 

order to lose weight, improve performance and 

maintain optimal health. Diets such as Paleo, Atkins, 

South Beach, vegetarian, high protein, low carb, low fat 

or high fat are constantly being debated. 

Though eating healthy is extremely important, 

sometimes eating vegetables, quality proteins and 

healthy fats just isn’t enough. There are other factors 

being overlooked that may interfere with metabolism: 

metabolic disruptors. Metabolic disruptors either cause 

illness or prevent healing. They can lead to unexplained 

weight gain, health complaints or disease. 

The problem is not only identifying these disruptors, 

but eliminating them. They’re not only hidden in food 

and cosmetics, but are in the environment. 

Stress 

Stress occurs in several forms: mental and emotional, 

and physical. It comes from work, finances, 

relationships, overtraining and consuming foods your 

body may be sensitive to. It causes an unkind metabolic 

response, which if left unmanaged, can lead to metabolic 

damage and disease. 

Poor eating habits 

Poor eating habits consist of not only poor food 

choices, but also eating on the go or arguing while 

eating. The latter causes stimulation of the sympathetic 

nervous system and leads to poor digestion. 

Bad food choices create another huge stress on the 

body. Unless you’re consuming USDA organic fruits, 

vegetables, nuts and seeds, grass fed or free range meats, 

and wild caught fish, you’re likely filling your body with 

toxic chemicals or chemical-like substances that will 

wreak havoc on your metabolism. 

Between the GMOs (genetically modified organisms), 

food processing, flavor enhancers and other food additives, 

it’s no wonder why so many Americans suffer from chronic 

allergies, joint pains, hormone imbalances, skin issues, 

sleep disturbances, poor concentration and depression. 

If you must eat from a package, check the label. Food 

companies are adding thousands of chemical ingredients and 

other metabolic disruptors to their products, while disguising 

them as something else. Things to look out for are: 

> MSG (monosodium glutamate) is an excitotoxin, 

which causes nerve damage. It’s designed to overstimulate 

the taste buds to keep the consumer coming 

back for more. Food companies have for the most part 

done away with listing MSG as an ingredient. 

You’ll more likely see it listed as yeast extract, 

autolyzed or hydrolyzed vegetable protein, or caramel 

color, to name a few. MSG is linked to headaches, 

reproductive disorders, obesity, hyperactivity, asthma, 



Bee pollen, 

nature’s 

complete 

food ________ 

Pollen is the male 

seed of flowers. 

And bee pollen is 

considered an 

energy and 

nutritive tonic in 

Chinese medicine. 

Cultures the world 

over use it in a 

surprising number 

of applications. 

It has been used for 

increasing 

longevity, aiding in 

recovery from 

chronic illness, 

reducing cravings 

and addictions, 

preventing cold and 

flu, improving 

energy levels and 

fighting allergies. 

Bee pollen is rich in 

amino acids, 

proteins, vitamins, 

folic acid and an 

array of B vitamins. 

You can sprinkle 

bee pollen in soups 

and salads, in juices 

and smoothies, 

even sneak it into 

baked goodies. 

45 

damage to the hypothalamus, Parkinson’s and 

Alzheimer’s. 

> White flour and refined grains are linked to obesity, 

heart disease, cancer and hormonal and behavioral 

disorders. 

> Sodium nitrate is a form of salt preservative that is 

added to most packaged meat products. When mixed 

with saliva and digestive enzymes, sodium nitrate creates 

nitrosamines, which are cancer causing compounds. 

Nitrosamines given to lab rats cause cancer, yet the FDA 

allows them in our food. 

> Chemical or artificial sweeteners like aspartame, 

sucralose and sorbitol, designed by the pharmaceutical 

and biotech companies, were marketed for years as 

healthy alternatives to sugar. Because they’re calorie free, 

they’re also made out to be good “diet food” ingredients. 

However, they’re one of the biggest metabolic 

disrupting agents around. Not only do they interfere 

with the body’s metabolism, but they’re also linked to 

cancer, memory loss, headaches and sleep disorders. 

> Cow’s milk, though not necessarily hidden in 

packaged foods, is not all that it’s made out to be. 

Contrary to what the lobbyists may tell you, milk doesn’t 

do the body good. 

In fact, it causes a great deal of inflammation when 

ingested, causing the immune system to over-react. It’s highly 

linked to asthma, constipation and hormonal disorders. 

Two huge myths are that cow’s milk is a good antacid 

and good for the bones. In actuality, milk lowers the 

body’s pH levels, causing an overly acidic environment. 

The body then, as a defense, strips alkalizing 

minerals like calcium, magnesium and phosphorous 

from its tissues, leading to deficiencies and ultimately 

osteoporosis and other bone degenerative diseases. 

Most people know that when ingesting something 

toxic, it’s going to cause health problems, but we also 

must realize that toxins are absorbed through the skin 

and mucous membranes as well. 

> Fluoride for decades has been pumped into every 

home as a must for cavity prevention, which is another 

hoax created by Big Pharma. Fluoride is extremely toxic 

and is highly linked to thyroid disease, yet it’s not only in 

most toothpaste, but our drinking water as well. 

> Aluminum found in most antiperspirant deodorants is 

not only linked to neurological disorders like Alzheimer’s, 

Parkinson’s and Autism, but thyroid disease as well. 

> “Fragrance” is a key word to look out for. There are 

on average 14 secret chemicals found in most fragrance 

products that are not disclosed on the label. According 

to U.S. law, “fragrance” means a combination of 

chemicals that gives perfume its scent. Some of those 

chemicals are: 

> Parabens – synthetic preservatives that interfere 

with hormone production. 

> Phthalates – synthetic preservatives linked to 

reproductive issues like birth defects and decreased 

sperm count, as well as kidney and liver damage and 

cancer. 

> Musks – synthetic chemicals known to disrupt 

hormones, while accumulating bodyfat. 


www.onFitnessmag.com/subscribe 

Stress occurs in three 

forms: mental, emotional 

and physical. It comes 

from the workplace, 

finances, relationships, 

traffic jams, overtraining 

and the standard 

American diet (“SAD”) — 

which, for many, includes 

foods that the body is 

unable to adapt to. 

Stress causes an unkind 

metabolic response, 

which if left unmanaged, 

can lead to metabolic 

damage and disease.

Wow, it’s 50 

percent! ________ 

Yes, that’s the odds 

of having a preterm 

baby if a pregnant 

woman has a poor 

diet prior to 

conceiving, say 

University of 

Adelaide 

researchers. This 

means don’t wait 

until you’re 

pregnant to start 

eating well. 

The Journal of 

Nutrition reports 

that women who 

regularly consumed 

plenty of protein 

and fruit before 

conceiving were 

less likely to have a 

preterm baby. 

However, women 

who routinely ate a 

lot of high fat and 

sugary foods were 

nearly 50 percent 

more likely to go 

into preterm labor. 

“Preterm birth is a 

leading cause of 

infant disease and 

death,” says Dr. 

Jessica Grieger, lead 

author. 

Protein should be 

from healthful 

sources like fish, 

poultry and lean 

whole meat, not 

fast-food or deli 

meats. 

Dr. Grieger points 

out that the 

unhealthy foods 

that the study 

participants ate, 

who had preterm 

births, included 

biscuits, takeout 

and potato chips. 

46 

> Shampoos and conditioners also contain a number of 

toxic chemicals that disrupt the metabolism. 

> Sodium lauryl sulfate and sodium laureth sulfate are 

both derived from coconut oil; however, they both go 

through an ethoxylation process, which results in a 

byproduct, dioxane, which is highly carcinogenic. Avoid 

the sulfate versions and stick to the glucoside versions. 

> D&C Red 33 is derived from coal tar and is highly 

linked to ADD, ADHD, asthma and cancer. 

> Cocamidopropyl betaine is not only an environmental 

toxin but is toxic to the immune system. 

> Methylisothiazolinone is a preservative known to be 

neurotoxic and linked to allergies. 

> Tetrasodium EDTA is a chelating agent used to 

decrease the reactivity of metal ions present in the 

product. It’s not only toxic, but also enhances the 

absorption of all other chemicals. 

> Cotton tampons, if not made from USDA organic 

cotton, are also metabolic disruptors. Cotton is one of 

the most genetically modified crops grown in the U.S., 

containing one of the highest levels of pesticides. Those 

chemicals are absorbed through the mucous membranes, 

and affect the body similarly to if they were eaten. 

EMFs (electromagnetic frequencies) come from power 

transformers and lines, household appliances and 

lighting, cell phones, Wi-Fi and Bluetooth headsets, to 

name just a few. EMFs have been highly linked to the 

following issues. 

The GMO games continue, with legislation in 

Virginia on the table which will require foods 

containing GMOs to be labeled by July 1, 2016. 

The bill has been passed by both the House and the 

Senate. It awaits amendments by the Senate, and then 

will be off to the governor to be signed into law. 

Virginia is not the only place where GMO gains are 

being made. Recently Chipotle Mexican Grill made the 

decision to go GMO-free in their full food line by the 

end of 2014. 

Chipotle is going to feature locally farmed organic 

produce instead of the standard GMO fare that its 

> Increased stress response 

> Decreased short term memory, headaches and altered 

sleep 

> Gut permeability 

> RNA and DNA disruption leading to increased risk of 

tumors 

> Hypothalamic damage 

> Increased RBCs, WBCs, platelets, hemoglobin and HC 

> Leptin resistance 

> Hormone disruption, including sex hormones, 

vitamin D, melatonin and IGF levels 

> Autoimmune disease 

Unfortunately, it’s not feasible to eliminate all forms of 

metabolic disruptors. However, here are some tips. 

> Eat USDA organic food. 

> Avoid processed/refined food. 

> Turn off lights during the day and rely on natural 

sunlight. 

> Do not sleep near your cell phone. 

> Turn off Wi-Fi when not in use and use a wired 

headset rather than Bluetooth or holding the cell 

phone to your ear. 

> Use “natural” or “organic” personal care products and 

cosmetics. 

> Use “natural” household cleaners, dish and laundry 

detergents. 

> Use filters on the kitchen sink and showers. Z 

The GMO 

games 

goon 


competitors put in their food. Chipotle is showing it’s 

serious about fresh and natural ingredients for its 

customers. 

The Oregon Cherry Growers has come out with 

certified GMO-free maraschino cherries, independently 

verified by the Non-GMO Project. The Non-GMO 

Project is the only third-party verification and labeling 

organization in North America. 

Having the Oregon Cherry Growers onboard the 

GMO-free side is a big deal, as it is one of the largest 

sweet cherry processors in the world. 

Hawaii was noted in the media recently as being 



Raisins and 

dried 

mangos ________ 

One problem with 

refined sugars is 

that they are a bad 

influence on oral 

health. Too much 

sugar causes 

cavities, right? Well, 

raisins, another 

satisfyingly sweet 

dried fruit, actually 

have antimicrobial 

phytochemicals 

that suppress oral 

pathogens 


cavities and 

periodontal disease. 

Dried mangos are 

one of the sweetest 

treats around and 

they are loaded 

with antioxidants, 

including vitamin A 

and vitamin C. Keep 

some organic dried 

mangos on hand 

for when you are 

craving a sweet 

treat. 

47 

ground zero for both the GMO engineering laboratory 

and a growing ground-swell against GMOs. It turns out 

that all of the major GMO producers have a footprint in 

Hawaii, constantly working on new varieties and trying 

to genetically engineer an ever-growing portfolio of 

GMO seeds. 

However, last year a law was enacted to create a buffer 

zone around GMO crops. In one county signatures are 

being collected to temporarily ban GMO crops. 

The blowback against GMOs has flushed several of 

the main players out into the open, as they sued the 

county in an attempt to shut down the law. The main 

crop being worked on is corn, which makes up 

approximately 95 percent of the research effort. 

In British Columbia, the Okanagan Specialty Fruits 

company has come out with a fruit that is really special – 

an apple that won’t turn brown. Cut most apples and they 

soon start to brown on the inside. Not this genetically 

modified version – it stays the same all the time. 

This new version of the apple was created when the 

company doubled up on some of the genes in it, 

inserting extra copies of specific genes to shut down the 

browning effect. 

Overseas, China is continuing to refuse to take GMO 

corn from the U.S., incurring a $3 billion loss for the 

U.S. agricultural industry. 

From November 2013 until now, China has turned 

away close to 1.5 million metric tons of corn from the 

U.S. This is really hitting Archer Daniels Midland, Cargill 

and other GMO producers right where it may get their 

attention, in the pocketbook. 

In fact China’s rejections were a major factor in 

Cargill’s 28 percent drop in earnings in the most recent 

quarter. Unfortunately China seems to be wiser on the 

GMO corn issue than the United States, as GMO 

producers plan to roll out yet another deviant variant, 

Agrisure Duracade, which is currently being planted for 

the first time right now. Z 



Another 

reason to 

eat Brussels 

sprouts ________ 

Broccoli, cabbage, 

kale, watercress, 

mustard greens, 

cabbage, bok choy 

and Brussels 

sprouts are all 

members of the 

cancer preventative 

Brassica family. 

Studies show these 

vegetables to be 

especially helpful in 

preventing cancers 

of the bladder, lung, 

gastrointestinal 

tract, prostate and 

breast. 

Glucosinolates are 

the compounds 

that make these 

vegetables so 

special. When the 

superfood is 

chewed, these 

substances are 

broken down by 

enzymes called 

myrosinases to 

form new 

compounds called 

isothiocyanates 

which detoxify 

cancer-causing 

substances in the 

body. 

Brussels sprouts 

also aid in the 

detoxification of 

HCAs (heterocyclic 

amines) – 

compounds formed 

when red meat is 

cooked – especially 

fried or burned – 

that increase the 

risk of colon cancer. 

Brussels sprouts 

contain the most 

folate of all the 

cruciferous 

vegetables and are 

therefore beneficial 

for pregnant 

women. 

America’s 

big fat fight 

The trainee’s guide to healthy and lean 

Heart disease 

How not to be its next victim 

By Dr. David Ryan 

One in 400 women will develop breast cancer, but 

one in three will die from heart disease. That’s 

one female dying every minute from the effects of 

heart disease. Such tragic outcomes occur since women 

often have different symptoms compared to men. 

Women who are experiencing a heart attack have 

common symptoms of dyspnea (shortness of breath), 

nausea/vomiting and back or jaw pain. 

Heart disease is so deadly that more women 

will die from it directly than from all forms of 

cancer. 

There are many causes of heart disease: 

congenital, lack of exercise, poor dietary 

choices, inappropriate use of hormonal 

birth control and other stressful factors 

leading to atherosclerosis (plaque buildup 

in the arteries). 

Another issue is that some doctors 

today still don’t take the possibility of severe heart 

disease in a woman as seriously as they do in male 

patients. 

A woman must also realize that just because the 

mirror reflects back an image that looks great, doesn’t 

mean that inside, the coronary arteries are clean. Sixtyseven 

percent of all women who die from coronary 

heart disease have no previous symptoms. 

Clogged arteries can also cause a TIA (transient 

ischemic attack or mini-stroke) or stroke, in that a 

fragment of plaque breaks off and travels to the brain, 

blocking off oxygen to a specific part. If the clot occurs 

in the heart, of course, it’s a heart attack or myocardial 

infarction. 

Learn the word “FAST” 

for spotting a stroke: 

Any of these symptoms alone or together need 

to be immediately brought to professional 

attention. Quick professional intervention is 

the key to minimizing new and more critical 

symptoms. 

A combination of medications, diet 

control, exercise and other therapies is 

48 



________ 

Barley grass 

Another great 

detoxifier that, like 

wheat grass, is 

loaded with 

vitamins and 

minerals, plus 

chlorophyll. Very 

rich in calcium and 

vitamin C. Consume 

promptly after 

juicing. 

49 

necessary to reverse the 

neurological deficits. 

In terms of nutrition, simple 

steps include eating more 

vegetables, fruits and reducing 

red meat consumption, but 

maintaining higher protein 

intake. This can be done by 

using lean protein sources, 

eating more fiber, eating les 

sugar, choosing more omega-3 

sources and avoiding omega-6. 

Another healthy option is to 

add coconut or flax seed oil 

(medium chain triglycerides) to 

your foods. 

Buying fewer canned or 

boxed foods and learning to 

dedicate more time to 

preparing healthier foods can 

be the greatest single positive 

step at preventing female heart 

disease. 

If you’re sedentary, know 

that a brisk 20 minute daily 

walk can reduce the risk of 

heart disease by 75 percent. 

A necessary point about 

the extreme overuse of anticholesterol 

medications 

(statins): The proper protocol 

for physicians is to attempt 

serious trials of diet and 

exercise and note cholesterol 

blood levels prior to dispensing 

a prescription for statins. 

However, this approach is 

doomed for failure since 

medical schools do not teach 

nutrition or exercise as part of 

their curriculum. 

Anti-cholesterol medications 

are designed to keep LDL levels 

low and HDL levels high. Diet, 

exercise, proper rest, hormonal 

reassessment, smoking 

cessation, weight loss, stress 

control and other simple factors 

can help reduce any woman’s 

risk of developing heart disease. 

Many anti-cholesterol 

medications have been linked 

to serious side effects. In 

clinical trials, Crestor has been 

clearly shown to have fewer 

musculoskeletal side effects 

than other drugs. 

Statins do nothing to 

control your dietary intake of 

cholesterol. Using fish oil, 

vitamin D3, half a cup of 

oatmeal and non-flush niacin 

are often more effective at 

reducing dietary cholesterol. 

Never take drugs or 

supplements to make up for 

poor dietary choices. Z 

Diabetes 

Why it’s our greatest epidemic 

Stability ball crunch: Sit on exercise 

ball. Walk forward on ball and lie 

back on ball with shoulders and 

head hanging off and knees and hips 

bent. Gently hyperextend your back 

on the contour of the ball. Place 

your hands behind your head. Flex 

your waist and raise upper torso. 

Return to original position and 

repeat. 

Certain individuals may need to keep 

their neck in neutral position with 

space between their chin and 

sternum. Some individuals may 

experience low back discomfort if 

hips are not bent so they must use 

smaller ball size or lower their hip 

position on ball. 

By Dr. Jason Miller 

Probably one of the most frustrating things I see in the world of health and 

fitness is headlines in the media such as: “Exercise is healthy,” or, “If you 

don’t eat a lot you will lose weight.” 

Aren’t we past the obvious when it comes to taking care of our bodies? 

While those headlines are frustrating, I think the answer to my question is 

apparently no. Unfortunately while everyone searches for the easy way out using 

a pharmaceutical aid, there’s a cure for most of the things that ails us physically, 

and it’s called exercise. 

Probably one of the greatest epidemics in the past 10-20 years has been 

obesity which in turn has spawned a very nasty disease: type II diabetes. 

There’s a reason that type II diabetes is only a recent problem, and it all has to 

do with physical activity and diet. There are very few diseases that have such a 

clear cure that’s cheap and effective. 

What is type II diabetes? 

Not to be confused with type I diabetes (or juvenile diabetes), in which insulin 

is not produced by the pancreas, type II is primarily a disease of the receptor 



Kalamata 

olives for 

health and 

well-being ________ 

There are hundreds 

of varieties of olive 

trees in the world, 

each bearing its 

unique kind of fruit. 

In the U.S., the main 

varieties (mission, 

Servillano, 

Manzanillo, 

Ascolano and 

Barouni) come from 

California and are 

lye-cured, meaning 

they undergo a 

ripening process 

that exposes them 

to oxygen by 

soaking in an alkali 

solution. 

This process lessens 

their antioxidant 

load. Curing with 

water or brine is a 

better way to 

preserve the olive’s 

amazing health 

benefits, and 

Kalamata olives are 

the sole variety 

which are granted 

“protected 

geographical 

status” and 

“protected 

designation of 

origin” recognition. 

When eating olives 

for their array of 

health benefits, 

look for true 

Kalamata olives, not 

Kalamata-style or 

Kalamata-type 

olives. 

50 

for insulin. 

An individual with type I diabetes unfortunately has 

no control of that condition. An individual with type II 

diabetes actually does. 

In type II, the cause for the receptor breakdown is 

probably due to a couple of issues. The first is that 

because of an accumulation of fatty acids as a result of a 

high fat, simple sugar laden diet and lack of exercise, 

the insulin receptor is broken in essence. 

Many mistakenly believe that eating low fat foods is 

the only necessary issue to address, but fail to realize 

that consuming a large amount of simple sugar (sucrose 

in particular) causes that sugar to be stored as fatty 

acids (fructose from fruit being the exception). 

Fat then can come from eating fat (saturated fat in 

particular), but also simple sugars in excess. 

As the primary storage sites of fat, fat cells under the 

skin fill up. Fat is then stored in other places such as 

the skeletal muscle where interference with the insulin 

receptors occurs. 

Another storage site is in visceral fat stores around 

the organs. Visceral fat accumulation is a major 

problem, as it does not listen to insulin and continually 

releases fatty acids which contribute to an inflammatory 

response. 

Thus a waist circumference measure is one of the 

most important practical measures of metabolic 

health. Men with a waist circumference greater than 

40 inches and women 35 inches probably indicate 

visceral fat accumulation and the potential for 

metabolic disease. 

The second issue is as fat accumulates it initiates an 

immune system response. High fatty acid accumulation 

essentially triggers a state of inflammation. 

Inflammation in turn causes issues already described 

with fat storage and the insulin receptors. Unfortunately 

the inflammatory response compounds on itself by 

continually attracting more of the immune system 

machinery, thus increasing the state of inflammation to 

an even greater degree. 

The cure for type II diabetes 

While the side effects of type II diabetes are certainly 

tragic (neuropathy, circulation issues leading to 

amputation and increased risk for cardiovascular 

disease), the cure is very simple. I will reference one of 

those awful headlines I mentioned earlier. 

If you want to avoid or cure type II diabetes, don’t 

eat high fat and simple sugar foods, and move as 

frequently as possible. Type II diabetes is essentially a 

disease of inactivity and a lack of dietary moderation. 

While the nutrition side of type II diabetes is 

obvious (consuming less saturated fat and fewer simple 

sugars and therefore stopping the interference with fatty 

acid accumulation), the effect of exercise is a little more 

interesting. Exercise does a few things. 

> The first is that energy is burned. So the excess 

fat stores in the muscle, in the fat cells and circulating 

fat will be utilized for work. 

> Glucose (sugar) is also utilized in the muscle and 

from the liver which creates space for future ingested 

sugars to be stored. 

> Exercise also increases total glucose storage 

which will help again to provide more storage for future 

feedings. 

> The other effect of exercise is during and roughly 

up to two hours after the bout. The way insulin works 

is to trigger through its receptor a protein in skeletal 

muscle called GLUT-4. GLUT-4 is basically the window 

into the skeletal muscle where glucose can enter. 

GLUT-4 is stored inside the muscle though and only 

migrates out to the edge, and therefore creates an open 

window to the muscle as a result of the insulin receptor 

signal or from simply contracting the muscle. 

Therefore, exercise has an insulin-like response. 

After exercise ends GLUT-4 does not just snap back 

inside the cell but slowly migrates back up for up to one 

to two hours. The effect after exercise then is blood 

glucose levels will drop acutely, and circulating glucose 

not used during exercise will be stored. 

As fat and glucose are removed from the circulation, 

inflammation drops. One of the first sites that the body 

will tap into for energy is the overloaded visceral fat 

stores as well. So visceral fat will also become burned 

and reduced. 

The net effect is a drop in blood glucose, increased 

storage and removal of harmful circulating and stored 

excess fatty acid deposits especially in visceral fat. The 

good news is while exercise can certainly keep the body 

insulin sensitive, it can also reverse the effects of type II 

diabetes after its onset. 

The last question that might be of interest is: Which 

type of exercise is most effective? The mode of 

cardiovascular exercise is something that’s up to the 

individual and the capabilities of the individual (not 

everyone will be ready to run). 

However, the intensity is another factor that could be 

important in the fight against type II diabetes. 

While most clients will need to start with the 

traditional low intensity building to 30 minutes (which 

may be the pinnacle for individuals with disabilities or 

movement limitations), recent research and basic 

exercise physiology say that high intensity intervals are 

just as, if not more effective, in reversing or halting the 

effects of type II diabetes. 

High intensity exercise will not create as much fat 

burning percentage-wise, but does burn glucose to a 

greater degree and causes a greater amount of GLUT-4 

migration which means more glucose consumed. 

The post-exercise metabolic effects are also greater 

with high intensity exercise, which means a longer and 

greater insulin sensitivity and greater opportunity to 

remove both fat and glucose from the bloodstream and 

fat cells. 

The major concern with high intensity exercise is 

care should be taken in the progression toward high 

intensity work in adults with other risk factors. 

Resistance training should also not be neglected, and 

while the intensity of resistance training will also affect 

insulin sensitivity (more total work will mean greater 

positive effect), even just a general program can have 

positive effects. 

Resistance training will burn calories and glucose 

and cause GLUT-4 migration, but it also will add 

skeletal muscle mass which in turn provides more sites 

for glucose storage. More skeletal muscle mass will also 

mean greater caloric expenditure, and glucose and fat 

clearance during bouts of subsequent cardiovascular 

exercise as well. 

The type II diabetes epidemic is fortunately one that 

should and can be avoided. By simply moving and 

contracting skeletal muscle while lowering saturated fat 

and simple sugar intake, our society could rid itself of 

this vicious disease. Z 



Reasons to 

have one 

green 

smoothie 

every day ________ 

Green smoothies 

are all the rage 

these days and for 

good reason. If you 

were to make one 

small dietary 

change each day to 

improve your 

overall physical and 

mental health, 

drinking a green 

smoothie is a 

natural choice. The 

reasons are many, 

but here are just a 

few. 

First, the nutritional 

benefits are vast. 

Vegetables like kale 

and spinach in a 

smoothie become 

more bio-available 

to the body, so all 

the chlorophyll, 

fiber, calcium, iron 

and protein reach 

your cells in an 

efficient way. 

Second, green 

smoothies are antiinflammatory. 

Because 

inflammation 

causes disease, 

drinking green 

smoothies helps to 

keep all those icky 

disease processes 

at bay. Third, green 

smoothies make 

you pretty. 

It’s true! Greens 

reward us with 

glowing skin, a 

slimmer body and 

fewer wrinkles, not 

to mention they are 

easy to make. Just 

toss a big handful 

of greens in your 

blender, along with 

some organic 

frozen berries, a 

banana, and a dash 

of coconut water 

and blend away. 

51 

The bodybuilding diet 

Why you can burn fat at will quickly 

By Jill Coleman 

Ever try to lose a bunch of weight before a high 

school reunion? How about a big family wedding? 

You may have increased your exercise from two 

days per week to three, tried to skip breakfast, or eat 

wheat bread sandwiches for lunch. Chances are you 

didn’t get the desired results and settled for a moderate 

five-pound weight loss. 

There is a nutrition plan that allows 90 percent of 

the population to lose fat very quickly, and it does not 

include starvation. In fact, most people will be eating 

more than they can stand on this diet; bodybuilders 

have been doing it for years and now it’s going 

mainstream. I warn you, this diet is not for the weakwilled; 

however, when followed consistently, it earns the 

most miraculous body transformations quickly. One can 

literally get substantially leaner, burn more fat and lose 

significant weight in a matter of a couple weeks. 

I have read numerous magazine articles that tote 

weight loss as easy, just as long as you make a few key 

changes like use the stairs more often; park your car 

farther away; switch to whole wheat bread instead of 

white; take 10,000 steps a day. I don’t disagree that these 

fitness tidbits are great ways to maintain weight and 

take small steps up the large staircase leading to optimal 

body composition. 

However, one does not lose significant amounts of 

fat doing these, nor do they lose it quickly. The 

information contained here gets results, guaranteed; but 

be warned that it takes dedication, preparation, 

consistency and will-power. These programs are not for 

everyone, and truly may not be something that works 

with your trainee's schedule, lifestyle or even level of 

commitment to getting lean. 

The importance of what you eat, 

not how much 

Numerous studies have shown that changes in diet are 

much more powerful for weight loss than is exercise. 

Most fitness enthusiasts know this intuitively. Eating 

whatever you want is detrimental not only to your 

physiology, but to your physique. No amount of 

exercise can work off a dozen Krispy Kremes — well, if 

you subscribe to the caloric model of “calories in vs. 

calories out,” then perhaps, technically, you can exercise 

off 2,500 calories’ worth of donuts. 

However, how long would this take, and what about 

the other effects of donuts? Food contains calories that 

can be burned during exercise, certainly, but calories 

are derived from either carbohydrate, fat or protein. 

Each macronutrient (carbs, protein or fat) affects the 

body differently, leading to fat loss or gain. For 

example, carbohydrates, when consumed in large 

amounts or even small amounts that elicit a large 

insulin spike (i.e., a single donut), cause the body to 

release the hormone insulin. 

Large amounts of insulin help the body cope with 

a large carbohydrate intake, shuttling carbohydrates 

into the liver and muscle cells for either energy use or 

storage. Larger amounts of carbs increase the body’s 

storage of them, and when all the carbohydrate 

storage depots are full, excess carbs are converted to 

fat for storage in the fat cells (which have unlimited 

storage capacity). 

In addition to fat storing, insulin shuts off the body’s 

ability to break down fat for fuel. This is why many 

fitness experts advise performing cardio exercise on an 

empty stomach — eating a high-carb meal pre-workout 

literally turns off fat-burning potential during exercise. 

Finally, insulin causes sodium retention, which in turn 

causes water retention, giving rise to a puffy, waterlogged 

physique. 

Thus, the diet contained here will not have you 



Why you 

need iron in 

your diet ________ 

Are you getting 

enough iron in your 

diet? Iron is a 

mineral essential 

for your health and 

well-being. It has 

many functions, 

one of which is to 

carry oxygen from 

your lungs to the 

rest of your body. 

Iron is also part of 

the family of 

digestive enzymes 

responsible for 

optimal digestion 

and overall 

wellness. 

Iron deficiency, also 

known as anemia, is 

the most common 

form of nutritional 

deficiency in the 

United States. 

People with anemia 

have fewer red 

blood cells to 

transport oxygen 

throughout the 

body. 

This can lead to 

impaired mental 

clarity in adults and 

teenagers, delayed 

mental and motor 

functioning in 

babies, preterm 

babies for pregnant 

women, and for the 

rest of us - 

headaches, 

lightheadedness, 

irritability, fatigue 

and an inability to 

concentrate. 

52 

counting calories, since it’s the macronutrient content of a 

food that changes the physiology to elicit a lean 

physique or not. Though a small donut and a mediumsized 

chicken breast both have about 200 calories, it’s 

obvious which of these is a better food choice. 

Nonetheless, carbohydrates are needed for energy, 

especially for the brain. Thus, they cannot be 

completely eliminated from the diet. However, we will 

choose very specific carbohydrate foods that have very 

little effect on insulin. 

Protein metabolism is completely different than that 

of carbohydrates, allowing it to be eaten more liberally 

in a fat-loss plan. Upon consumption, proteins are 

broken down and used by the liver to make various 

protein and non-protein components for use by the 

body, including creatine for energy conservation in the 

muscles, certain cellular enzymes, antioxidant 

compounds, neurotransmitters, and most impactful on 

body composition — muscle mass. 

Branched-chain amino acids (BCAAs) broken down 

from dietary protein are particularly abundant in the 

muscle tissue, and upon consumption are readily used 

for muscle anabolism. With regard to fat storage, only as 

a last resort, coupled with conditions of high calorie and 

high carbohydrate consumption, is protein converted to 

fat for storage. More likely, protein (along with fat) will 

be used to make carbohydrates for energy use if dietary 

carbs are insufficient. 

Thus, foods high in protein are more bodycomposition 

friendly. A review article published in the 

American Journal of Clinical Nutrition (2008) by Paddon- 

Jones, et al., made the case that higher protein diets not 

only help build muscle mass, but also create a greater 

feeling of satiety after eating, and help burn even more 

fat through increasing resting metabolic rate, whereby 

the body uses more energy to digest and metabolize 

protein than carbohydrates or fat. 

Fat content in foods is a more neutral nutrient, even 

though fat is obviously the most easily stored nutrient 

in the fat cells. However, certain types of fats play 

different roles. Unsaturated fats such as in nuts, seeds, 

fish, olive oil and avocados, are effective at removing 

cholesterol from tissues, serve a protective role in tissue 

health, and thus can be eaten sparingly. 

Saturated fats and trans fats, such as in fries, pastries 

and fatty meats, should be avoided, as they are more 

easily incorporated into fat cell storage. Even though 

short- and medium-chain saturated fats (such as in 

coconut milk) can be nutritionally beneficial, the 

nutrition plan contained here is designed to get its followers 

extremely lean and lose fat quickly. 

For example, nuts are nutritious; but in a fat-loss 

diet, they exemplify the one caveat with consumption of 

any type of fat: Fat is very calorically-dense, and even 

small amounts can lead to a large caloric intake. 

Dedication, preparation, consistency 

and will-power 

A higher protein/lower carb/moderate fat diet earns a 

general recommendation for fat loss. This type of diet, 

however, may not be compatible with your lifestyle. 

Protein is not very mobile, convenient or neat. Lean 

protein sources do not come ready-to-eat, nor are they 

conveniently prepackaged. 

Most protein sources that help burn fat need to be 

prepared, cooked, refrigerated and eaten with a knife 

and fork. Fresh meats need to be bought regularly. Cook 

up a dozen chicken breasts and boil a dozen eggs on 

Sunday. Put serving-sized amounts of lean protein in 

containers to take to work in a cooler. 

This fat-loss plan requires eating every 2.5 to 3 hours 

throughout each day, consuming 5-6 small meals, each 

containing a significant protein source, along with 

mostly green leafy vegetables and a small amount of a 

very specific low-glycemic carbohydrate. 

Frequency of eating prevents ravenous hunger. 

However, the meal timing and contents alone cannot be 

held responsible for preventing slip-ups. There is a 

certain amount of self-restraint and will-power 

associated with this diet. Cravings and temptations are 

inevitable. It’s not the end of the world if you resist this 

once. Check yourself; be conscious of food choices; 

resist the temptation to just grab a brownie without 

thinking. Once you say no and eat your next clean 

meal, not only will you experience a sense of 

accomplishment, but most likely you will have forgotten 

about the brownie altogether. 

The food choices 

Remember that weight loss is guaranteed for 90 percent 

of the people who eat this way. Consistent clean eats 

like those found in the produce section and the meat 

counter (except luncheon meats) are what work. Most 

non-perishables found in the middle of the grocery store 

are out, including prepackaged dinners, soups, pastas, 

cereal, baked goods, chips, 100-calorie snack packs, 

canned fruit, dried fruit, most condiments, granola bars, 

breakfast bars, trail mix, etc. Below is a comprehensive 

food list that you can use to mix and match meals. 

Protein 

Eat these liberally: chicken breasts, chicken 

tenderloins, turkey breasts, lean ground turkey, ground 

bison, pork chops, egg whites (limit yolks to one per 

day), almonds, tuna, salmon, orange roughy, whitefish, 

nonfat yogurt, low-fat cottage cheese, whey protein 

powder. 

Eat these sparingly: Canadian bacon, turkey bacon, 

ham, roast beef, cheese, nuts (raw only), cream cheese 

(limit portion size to 2 tbsp), milk (skim). 

Avoid: pepperoni, salami, bacon, sausage, bologna, 

cold cuts. 

Carbohydrates 

Eat these liberally: spinach, broccoli, 

kale/chard/collard greens, romaine lettuce, asparagus, 

celery, bell peppers, cauliflower. 

Have one serving of the following with every meal 

before 3 pm: 1/2 sweet potato, carrots, green beans, 1/2 

cup cooked brown rice, 1/2 cup oatmeal cooked with 

water (real oats from large container, not sugary 

packets), 1/2 cup oat bran cooked with water, berries, 

apple, melon, squash/zucchini, chunky salsa variety. 

Avoid: white potatoes, white pasta, white bread, 

cereal, soda (including diet), juice, oatmeal packets, 

cookies/candy/cakes/donuts, etc, granola/cereal bars, 

pretzels/chips. 

Condiments like mustard and salad dressing should 

be kept to the 2 tbsp serving, and vinaigrette varieties are 

the best. Ketchup and mayonnaise are out. Meats can be 

seasoned with fresh herbs and spices, but avoid sugary 

marinades like BBQ sauce. Natural nut butters can be 

used in moderation (2 tbsp) to help with cravings. Coffee 

and unsweetened tea are the only beverages besides water 



How to get 

enough iron 

in your diet ________ 

Incorporate more 

iron-rich foods into 

your meals. Sesame 

seeds and spinach 

are excellent 

sources of iron. 

Make spinach and 

kale salads with a 

tahini dressing and 

you’ll be well on 

your way to 

satisfying your 

body’s nutritional 

needs. 

Chickpeas are also 

great. Add them to 

salads and soups, or 

enjoy hummus in a 

meze platter. Lentils 

are a favorite 

source of iron for 

many. Enjoy lentil 

salads in warmer 

climates and lentil 

soups and stews 

when the weather 

turns chilly. 

Quinoa, dried 

apricots and 

pumpkin seeds are 

rich in iron, too. 

Make a quinoa salad 

with these 

ingredients and 

dress with your 

favorite tahini 

dressing. In 

addition, foods with 

vitamin C boost 

iron absorption in a 

major way. 

53 

that should be consumed 

and only if taken black. 

Water is essential and 

will maximize fat-burning 

potential of the foods; try to 

consume 2-3 liters per day. 

If a food’s not on this food 

list, it’s not part of the plan. 

The rules 

> Eat every 2.5 to 3 hours 

(5-6 small meals per 

day). 

> Each small meal contains 

mostly lean protein, with 

green leafy vegetables. 

> Meals before 3 pm can 

contain one small 

serving of low-glycemic 

carbohydrate. 

> All meals are eaten 

before 8 pm. 

> Fruit can be eaten in the 

morning only, one 

serving at a time. 

> Limit dairy. 

> Nuts can be eaten 

throughout the day, but 

one handful only. 

> Exercise plus diet will 

expedite the body’s 

transformation. 


Unfortunately, there is 

somewhat of a negative 

connotation associated with 

bodybuilding in America. 

However, it’s this group of 

individuals (including 

fitness and figure athletes) 

who have been eating like 

this for decades, and can 

literally burn fat at will and 

quickly. Essentially, the 

enclosed nutrition plan is a 

bodybuilding diet. 

However, for about 10 

percent of the population, 

this diet will not work. These 

individuals’ hormonal 

environment will respond 

“insulinemically” to high 

protein diets, and thus must 

eat more vegetables, less 

protein and moderate fats. 

Regardless, everyone can 

agree that natural, whole 

foods like lean protein, fruits 

and vegetables will always 

promise a leaner physique in 

the long run than 

preservative-filled, 

prepackaged foods. If you 

want it badly enough, the 

body you desire can be 

yours. Z 

Grant Roberts 

YOU CAN TOSS most of what you’ve been taught about dietary fat out the door, 

according to fitness expert Grant Roberts. Roberts, who trained Hilary Swank for 

the role in “Million Dollar Baby,” is noted as one of Hollywood’s most successful 

trainers/nutritionists and lifestyle coaches. 

Roberts examined a headline media article on the recent change in attitude about 

dietary fat and points to the great irony now occurring. Many who once declared 

dietary fat as the enemy are now changing their tune. That’s especially true for foods 

that naturally contain fat, such as avocadoes and eggs. 

Roberts notes, “Eggs were singled out because they are high in cholesterol. The 

finger of blame can be pointed at one person: Ancel Keys. Keys [a researcher] 

convinced anyone who would listen that heart disease and obesity was a result of 

dietary fat and cholesterol.” 

Unfortunately, Keys was able to persuade a variety of influential players who 

bought into his theories. 

Bogus claims 

Roberts names some of those involved, including the American Heart Association, 

which fell for his bogus claim on fat; Roberts says, “…and influenced the USDA. 

Keys is also responsible for the world using the body mass index (BMI) to measure 

obesity, when it doesn’t. Keys hypothesized that cholesterol in your diet caused a 

rise in cholesterol; it doesn’t.” 

Roberts points out that the opposite of Keys’ conclusions are true. For example, 

Hilary Swank 



Figs, the 

guiltless 

sweet ________ 

By now, most of us 

are aware of the 

detrimental effects 

of sugar overload 

on our bodies and 

minds. Sugar is 

everywhere and it’s 

difficult not to let 

your sweet tooth 

get the best of you. 

Obesity is one of 

the main causes of 

death and disease 

in our world today, 

and much of it is 

caused by too many 

unhealthy sugars in 

the diet. 

What can you eat to 

satisfy your sweet 

tooth that actually 

nourishes your 

body? Turkish figs 

are delicious treats 

that also give the 

body a dose of 

calcium, essential 

for bone health. 

They also contain 

potassium which 

helps maintain 

healthy blood 

pressure. Try 

mission figs for a 

delicious variety 

that is rich in fiber. 

54 

“Eggs are practically a perfect food — eggs 

and saturated fat were wrongly accused. 

We have consumed a diet high in fat and 

cholesterol for (eons) and suddenly now 

it’s killing us?” 

Roberts also emphasizes that Americans 

eat incredible amounts of low fat and 

processed, high carb foods — a 

recommendation by the USDA since 1980. 

Since 1980, however, Americans have been 

getting exponentially fatter, as evidenced by 

the obesity map on the Centers for Disease 

Control website. 

Manufacturers continue to tout the 

benefits of the low fat approach, and even 

the natural and organic industries have 

been tripped up in this arena. The medical 

community has jumped onto this path as 

well. 

Roberts explains, “Inexplicably, 

nutrition is not a focus of the medical 

curriculum. Despite the fact that 

Hippocrates said, ‘Let food be thy 

medicine and medicine be thy food,’ the 

medical community and dieticians are 

spoon fed the USDA guidelines as part of 

the curriculum and instructed to adhere to 

the advice.” 

That adherence to the USDA guidelines 

has caused more harm than good because 

it is based on a faulty foundation. 

Roberts reveals that “The USDA 

guidelines are heavily biased and 

influenced by the food industry. The 

money generated by the USDA food 

guidelines is astronomical since all 

government institutions (schools, prisons), 

hospitals and food subsidy programs must 

provide meals in accordance with the low 

fat, high grain advice.” 

Roberts comes down hard on labeling, 

particularly in the area of trans fats: 

“Current label laws are horrific and 

confusing. Recently the FDA stated 

manmade trans fats do not pass (the 

guidelines) as safe to consume and has 

voted to ban manmade trans fat, but 

instead of demanding products be pulled 

off shelves, it is allowing food 

manufacturers time to revise ingredient 

lists and continue to sell what they admit 

is deadly.” 

Healthy ingredient structure 

Maybe simplicity is the answer. 

“Foundationally the same six foods we 

consume are the same six ingredients we 

are made of,” says Roberts. “If a healthy 

human came with an ingredient label it 

would state in descending order: water, 

protein, fat, minerals, carbohydrates, 

vitamins.” 

Sounds like fat in our diet was never 

the problem. Maybe we should focus more 

on proteins and healthful fats and less on 

carbohydrates. 

— Dwayne Hines II 

Thermic effect of food: 

foundational concept to 

fat loss 

Trainers can usually get their clients to work out. However, 

having them make important shifts in their nutritional regime, 

including what they are eating, how often, and how this will 

impact their goals is a trainer’s biggest challenge. 

One of the most common habits that seems to terrify clients is the 

notion of eating more to lose. Somewhere along the way, they learned 

that starvation and “metabolism hibernation” equal safe and effective 

body composition changes. 

Explaining the “why” behind eating every few hours to stabilize 

blood sugars and create homeostasis, while also specifically pairing 

your macronutrients, is imperative in order to reassure your clients 

that there is a method behind the madness of exercise and nutritional 

programming. 

Today, clients are inundated with all types of advice on how much 

to eat, when to eat and what to eat, without any real explanation or 

reasoning behind it. 

TEF factor 

The thermic effect of food (TEF) factor, is the guiding principle 

behind eating every couple of hours to keep your metabolically active 

tissues and organs functioning, and understanding the calorie cost of 



Vitamin C 

and 

polysaccharides ________ 

It’s important to 

remember to eat at 

least five portions 

of fruits and 

vegetables daily, 

any combination. 

Choose foods that 

will keep your 

immune system 

hopping. 

Foods rich in 

vitamin C include 

citrus, red 

capsicums, 

mangoes, lemons, 

limes, papayas, 

berries, broccoli, 

kiwifruit and 

guavas. 

Maitake, shiitake 

and reishi 

mushrooms are full 

of polysaccharides 

that boost the 

immune system by 

increasing the 

activity of 

macrophages, 

which are 

scavenging blood 

cells that surround 

and ingest invading 

germs and harmful 

microorganisms. 

You can take a 

supplement or add 

dried mushrooms 

to soups and stews. 

55 

your food choices. 

The thermic effect of food is 

the caloric cost of processing and 

digesting the macronutrients in 

your diet. It states that some foods 

require higher levels of energy to 

process, which, in turn, increases 

the levels of caloric expenditure 

and will create a heightened 

metabolic effect. 

Macronutrient costs 

Each macronutrient 

(carbohydrates, fats and proteins) 

have their own unique “cost” of 

energy. Digesting fats takes only 

zero to three percent of total 

calories consumed, which is a 

small amount and potentially an 

undesirable cost. 

Carbohydrates require 10 to 20 

percent and proteins require a 

whopping 20 to 30 percent of 

total calories consumed. 

Therefore, having proteins as a 

cornerstone of your diet will keep 

the TEF factor high and 

metabolism busy. 

So, make sure the “cost” of 

each of your meals is significant 

and that you eat every few hours. 

This can result in up to five or six 

feedings a day to keep the 

metabolism active. 

Individualization 

Pairing certain foods in certain 

amounts together, as per your 

activity levels and lifestyle, is 

important. As activity levels and 

metabolic function change, each 

person’s TEF factor, caloric 

expenditure and requirements will 

vary and change, as well. Constant 

tweaking and adjusting should be 

a necessary part of your lifestyle. 

A certain amount of calories is 

needed not only to keep your 

metabolism humming, but also to 

keep blood and oxygen flow to 

the brain and muscles sufficient 

and to allow for necessary 

functions, such as breathing, 

digestion and optimal brain 

functioning. 

By understanding this concept 

of the thermic effect of food and 

keeping the energy and 

metabolism cost high through the 

proper pairing and portions of 

your macronutrients along with 

proper nutrient timing strategies, 

you can maximize your 

metabolism and create a firestorm 

of energy. 

— Lindsay Kent 

The minimal carb to maximum 

loading scheme and why it 

works 

Have you tried a derivative of the carb loading approach to tighten up 

your body? This would be the carbohydrate depletion and loading 

approach to creating a leaner physique. 

Although this technique comes from the bodybuilding arena, anyone can use 

it to give their body that razor sharp appearance. You initially use a drop in your 

carb intake level for a period of time and then reverse your course and add carbs 

back into your diet. 

Carb cycle caveat 

One big point before you dive into the carb depletion/loading process: Use it only 

in a cyclical fashion. This is not intended to create a long term effect. It’s a short 

term solution. 

For instance, bodybuilders don’t use 

this technique all the time but only 

directly before a competition. They 

want to briefly drop water in the 

body and then push fuller looking 

muscles. 

This technique will work well 

for someone who wants to get a 

sharp summer body quickly. 

However, since carbs are the 

primary fuel source for training, 

you don’t want to stay on this 

program for too long. 

Instead, use it for those occasions 

when you’re close to having that lean and 

mean body but need just a bit more of an 

edge. 

Cut carbs in half 

Simply cut in half the amount of carbs you’re 

currently eating. You will want to accurately 

track your current carb consumption, so put 

down in writing what you’re eating. A weeklong 

carb diary will do the trick, but don’t 

forget to also include beverages since many are 

high in carbs. 

Slash the total carb count by 50 

percent for four days if you’re a bigger 

male trainee (200 pounds or more); 

three days if you’re smaller, and 

for women, just a few days. 

Though this is less than a 

week, it’s typically long 

enough for you to burn 

up your carb reserves. 

What about the 

other nutrients? Eat 

the same amount of 

protein and fat as you 

would in a typical 

week. If you were to 

eat an 

overabundance of 

fat, for instance, 

you could 

hamper the 

depleting and 



Take out 

nutritional 

insurance to 

prevent cold 

and flu this 

season ________ 

If you feel you are 

lacking in nutrients 

and want to 

prevent a cold or 

flu, you’ll want to 

get some good zinc 

lozenges. According 

to a study in the 

Annals of Internal 

Medicine, sucking 

on zinc lozenges 

reduced the 

severity and 

duration of a cold. 

If you feel a cold 

coming on, suck 

one lozenge every 

two hours. 

Eating yogurt with 

live cultures also 

helps prevent the 

seasonal flu 

because it 

stimulates the 

production of 

gamma-interferon. 

This is a potent 

infection fighting 

substance. You’ll 

also want to stay 

away from sweets. 

Processed sugar is 

damaging to the 


For your sweet 

tooth, eat dates, a 

little honey and 

natural maple syrup 

or a bit of raw 

agave nectar. 

56 

loading effect to some degree. 

Continue to train during this timeframe; don’t take 

time off. 

Replenish 

The loading phase should match the depletion phase. If 

you take three days to deplete, then follow that up with 

three days of carb loading. And also match the 

percentage of carb cutting with loading. For instance, if 

you had cut out 100 carb grams a day during the 

depletion phase, add that 100 grams a day back in. 

The carb depletion briefly deprives the muscles of 

Lifting weights will result in the 

muscles becoming more dense 

and thus, heavier. 

Kettlebell curls: Some people 

prefer to use a kettlebell instead 

of dumbbells because kettlebells use 

more muscles. Kettlebells throw off 

your balance since you have to hold 

onto them differently, and this 

engages your entire body 

during a curl. 

Slowly lift the kettlebell, bending 

your elbows until your forearm 

touches your biceps or until the 

kettlebell is touching your chest. 

Concentrate on keeping control of 

the movement. Since the kettlebell 

swings in your hand as you lift it, you 

can use this movement to keep up 

your momentum as you lift. The 

number of repetitions and sets you 

do depends on your fitness 

level and the weight of the 

kettlebell. 

Why you need to taper 

your diet as you train 

You start off on your new diet and a goal of losing 

40 pounds. You may or may not have a trainer. 

Your exercise program is followed religiously. The 

first 20 pounds are finally gone and the next goal is set, 

but something horrible happens. You literally start 

gaining weight. 

The contestants on competitive diet programs on TV 

often experience this. The weight comes off easy at first 

and then, almost everyone on the show clearly has a 

serious problem. Most of them start gaining weight. 

Various formulas allow nutritionists and other 

specialists to determine the optimal caloric intake that is 

best for someone based on their age, height, weight, 

exercise experience, body mass index and current 

exercise/activity level. 

The need for caloric intake, based on the hormonal 

and digestive responses of the human body, has to be 

recalculated, as exercise stimulates this process and 

accelerates it. 

Typically, three things happen to anyone attempting 

glycogen, and when they finally get the carbs, they 

bloom. Bodybuilders believe that glycogen hungry 

muscles stimulate the glycogen-producing effect in the 

muscles. The process acts like a short term supercharger 

on the metabolism. 

For reloading, eat a mix of high glycemic and general 

complex carbs. Potatoes, sweet potatoes, rice and oats 

are all good choices while you once again maintain a 

consistent intake of protein and fat. 

So what is the point of this approach? It’s to create a 

leaner and meaner physique machine. 

— Mick Coe 

to lose weight. First, levels of dietary enzymes increase, 

and a hormonal shift, due to the need to store fats and 

water, occurs. 

Your body increases the dietary absorption of calories 

and this is accelerated by improved protein metabolism 

related to exercise and results in a more complete 

digestion of foods. 

Second, there is the dreaded hormonal response to 

exercise. As stress levels rise, so does cortisol. This 

hormone causes your body to convert more food to 

storage fats and it also increases the intracellular fluids. 

That fluid in the cells is heavy, but is necessary to allow for 

heat dispersion and higher metabolism. 

This is also commonly known as the runner’s 

response. As someone runs longer distances, the body 

holds water like a camel. If the diet isn’t altered, the 

body stores fuel for the run. Since we burn fat during 

aerobic activities, the body stores more fat. 

If the athlete doesn’t eat less and cleaner (raw and 

leaner food choices), the body will gain weight. 

Simply be aware of this common occurrence and 

adjust your dietary intake appropriately. Consider also 

that lifting weights or doing sprints will result in the 

muscles becoming more dense and thus, heavier. 

— Dr. David Ryan 



Don’t forget 

selenium, 

zinc and B 

vitamins ________ 

Selenium rich foods 

are a must. Brazil 

nuts are one of the 

few foods with this 

mineral, which 

encourages 

immune cell growth 

and stimulates 

antibody 

production. Orange 

fruits and 

vegetables such as 

pumpkins, carrots, 

sweet potatoes and 

dried apricots are 

rich in betacarotene. 

Foods with B group 

vitamins are also 

essential for 

immune health. 

Leafy greens that 

have folic acid and 

foods with vitamin 

B12 (liver, fish, eggs, 

brewer’s yeast) are 

necessary for a 

well-rounded diet. 

We often forget 

how important zinc 

is. To ensure you 

are getting enough 

zinc, add pumpkin 

seeds to your salad. 

Snack on nuts. 

Savor oysters and 

stick to whole 

grains if you eat 

grains. 

57 

Multi-joint exercise 

Bench press: This is one of the best core 

exercises for upper-body strength gains. 

The shoulder and elbow joints move to 

perform the press. The chest contracts 

to move the shoulder joint, the triceps 

work to straighten the elbows. 

Lie on a flat bench with your arms 

extended toward the ceiling, gripping a 

barbell or a pair of dumbbells. Begin the 

exercise by lowering the weight to just 

above your chest. Then extend your arms 

back up to the starting position. 

Complete three to four sets of 10 to 12 

repetitions each. If your using a barbell, 

be sure to have a spotter ready in case 

you can't get one of the final reps up and 

you’re trapped under the weight. 

Why weight loss 

makes you fatter 

The U.S. weight loss industry brings in $20 billion 

every year. This includes drugs, surgery and 

books. Yet Americans are getting fatter. What’s 

wrong with this picture? 

One compelling perspective is that the 

straightforward calories-in vs. calories-out model doesn’t 

apply to everyone. Ask a menopausal woman who’s 

gained 15 pounds if she’s been eating more lately. She’ll 

probably tell you she’s been exercising more and eating 

less and can’t shed a single pound. 

This popular model provides exciting, initial results 

for many. But eventually for some, things start going 

wrong. Maybe the body isn’t a simple calculator, but 

more like a thermostat. 

A thermostat makes adjustments based on the 

information (room temperature) it gets. Likewise, when 

the body senses a change or shift in something, it makes 

adjustments, and these adjustments include whatever it 

takes to maintain its energy stores (bodyfat). 

A reduction in food intake forces the body to make a 

few adjustments that result in more hunger and a 

slower metabolism. Your body “thinks” there’s a food 

shortage. 

Ever hear of leptin? It’s sometimes called the “fat 

hormone.” Actually, this chemical messenger is more like 

a “starvation hormone.” This hormone is made in fat 

cells and travels to the brain to give an energy-thermostat 

report. 

If leptin levels go above a certain point (which varies 

among people), the brain will think you have enough 

energy stores for normal functioning. Dieting causes fat 

cells to lose fat; less leptin goes to the brain. The brain 

thinks there’s a shortage of energy and food. 

Look out: The body will now make adjustments to 

kick up the leptin. One of those is increased hunger. 

Who can maintain weight loss with increased hunger? 

And the slowed metabolism only hurts things. 

Suppose your RMR (resting metabolic rate) is 2,100 

calories/day and you decide to reduce food intake by 

500 calories/day. You lose weight. For a while, anyways. 

Then your body adjusts and as a result, your RMR takes 

a dive, maybe up to 700 calories/day. 

Do the math: You’re on course for a little weight 

gain. This model works if you want to drop 20 pounds 

for a big social event. But permanently? 

Permanent fat loss 

A program that truly works isn’t just about a simple inand-out 

formula, but one that creates hormonal balance. 

For many, the in vs. out model impairs hormonal 

balance. This isn’t to say that if you’re overweight, you 

shouldn’t eat less. But don’t just eat less. Don’t make this 

only an in-and-out approach. Back it up with the 

following: 

> Strength train to add more lean muscle. More 

muscle means a faster resting metabolism. Focus on 

multi-joint exercises with free weights. 

> Carb cycle your eating to mirror your training and 

to cause spikes in metabolism. In the hours following 

strength workouts, eat more carbs. On non-strength 

training days, par back on carbs. The periods of 

increased carb intake can increase metabolism. Eat 

healthy carbs, not donuts and bagels. 

> Don’t go long periods without eating in an attempt 

to cut calories. Cut calories by eating five or six times a 

day but smaller portions, and by replacing high calorie 

useless foods like soda, processed dinners, luncheon 

meats and baked goods with water, wild game and wild 

caught fish, grass fed beef, natural poultry, fruits and 

vegetables. 

> Try to arrange your sleep schedule so that you’re 

getting 7-8 hours in a completely blackened room, with 

no exposure to light if you have to get up in the middle 

of the night to use the bathroom. 

Yes, that means keep your eyes closed and feel your 

way to the bathroom and back. An interruption in the 

blackness from one tiny night light will impede the 

production of melatonin and growth hormone, key 

chemicals for helping optimize your body’s metabolic 

balance. 

Ninety percent of American dieters do not achieve 

permanent loss of all the weight they want to lose. 

Many regain all the weight they lost— plus a bonus, 

due to a slowed metabolism and biting hunger. 

— Talona Lance 



Blueberries 

for 

inflammation ________ 

Research from the 

Lund University 

Faculty of 

Engineering in 

Sweden has found 

that blueberries 

may help protect 

you from 

conditions of 

intestinal 

inflammation such 

as ulcerative colitis. 

They may even 

alleviate symptoms 

if the condition preexists. 

There’s an added 

benefit when 

blueberries are 

eaten in 

conjunction with 

the good bacteria 

found in yogurt. In 

this case, the 

protective effect is 

enhanced. So, whip 

up a blueberry 

smoothie with 

organic yogurt and 

you’re good to go! 

58 

Can exercise 

prevent and 

treat depression? 

By DWatt 

Millions of dollars are spent each year on 

antidepressants such as Zoloft, Paxil and 

Prozac. But for some people, the remedy to 

their depression could be as cheap as membership to 

their local gym without the negative side effects of 

prescription drugs. 

Most of us are familiar with the physical benefits of 

exercise. It helps us control our weight, lowers blood 

pressure and boosts high density lipoprotein (HDL), the 

“good” cholesterol, while decreasing unhealthy 

triglycerides. There are other benefits that are harder to 

measure with numbers, such as better blood circulation 

and reduced joint inflammation. 

Mental health disorders, including depression, affect 

our brain, influencing our mood, personality and 

cognitive abilities. 

According to the Anxiety and Depression 

Association of America, major depression disorder is the 

leading cause of disability in the U.S. for ages 15 to 44, 

affecting approximately 14.8 million American adults. 

Studies show exercise has a positive effect on moods, 

reducing depression and perhaps even preventing 

Exercise and depression 

While the preventative power of exercise to reduce 

the incidence of many diseases, including some 

cancers, is well established and publicized, little 

focus is often given to another preventative power 

of exercise, to provide and maintain optimal mental 

health. Recent research in particular has clearly 

shown strong links between consistent physical 

activity and a positive mental state. 

episodes of depression in the long term. Side effects 

include improved social contact in group exercise, pride 

in mastering new skills and breaking the cycle of 

negative thinking through mindful physical activity 

such as yoga. 

Although any physical activity is good, some types of 

movement are better than others. A 2009 article in 

Scandinavian Journal of Medicine and Science in Sports 

found that stretching didn’t increase serotonin, one of 

the three neurotransmitters that control depression. 

However, exercising at least 30 minutes three to five 

times a week might improve depression symptoms 

significantly. 

What are neurotransmitters 

and how do they work? 

Neurotransmitters are chemicals released by nerve 

cells and used to send electrical signals within the 

nervous system. Three of these influence our sense of 

happiness, energy levels and overall well-being: 

serotonin, dopamine and endorphins. 

Serotonin is biochemically derived from tryptophan 

and is primarily found in our gastrointestinal tract, 

platelets and the central nervous system. The brain has 

several dopamine systems, one of which plays a major 

role in reward motivated behavior. Endorphins are 

produced by the central nervous system and pituitary 

gland in response to pain, exercise and stress. 

Together, these three neurotransmitters could be 

called “the happy hormones,” as they work to ease 

depression. 



Take these 

supplements 

to forgo 

colds and flu 

bugs ________ 

Echinacea is an 

immune booster 

that stimulates the 

production of white 

blood cells as well 

as T- and B-cell 

lymphocytes, which 

boost antibody 

production. 

Olive leaf extract 

has antimicrobial 

and antiinflammatory 

properties. It’s also 

full of antioxidants 

that prevent and 

shorten the 

duration of the flu. 

Ginseng speeds up 

recovery of 

infection if you do 

happen to catch a 

bug. Licorice 

supports adrenal 

function, and 

lemon balm is 

antiviral. You can 

take them as a tea 

to sip throughout 

cold winter days. 

You’ll also want to 

drink green tea 

because its ellagotannins 

and 

catechins boost 

immunity. Drink 

two to three cups 

every day. 

Garlic is not to be 

forgotten. It’s 

antifungal, 

antimicrobial, 

antibacterial and 

antibiotic. Eat it raw 

if you can manage 

or cook it briefly. 

59 

How does exercise affect these 

neurotransmitters? 

High concentrations of endorphins in 

the brain enhance pleasure and suppress 

pain, both emotionally and physically. 

When endorphins are low, people feel 

anxious and are also more aware of pain. In 

fact, depressed people often complain of 

non-specific aches and pains. 

Exercise stimulates the release of 

endorphins within 30 minutes from the 

start of activity. These endorphins tend to 

minimize the discomfort of exercise and are 

even associated with a feeling of euphoria. 

It’s not clear if endorphins are directly 

responsible for the euphoric feeling people 

have when working out (i.e., “runner’s 

high”), or if they just block pain and allow 

the pleasure associated with serotonin and 

dopamine to be more apparent. 

Dopamine is a complex 

neurotransmitter. Early studies of dopamine 

focused on the rewards of receiving 

pleasure. Blame that on John Salamone, a 

UConn Board of Trustees Distinguished 

Professor. In the 1980s, he sent out a call 

for research on the neurological basis for 

drug abuse and addiction. Subsequent 

research gave support to the idea that when 

the brain produced elevated amounts of 

dopamine, it was accompanied by 

perceptions of pleasure. 

But recent research he’s done shows that 

it has more to do with motivation and 

cost/benefit analyses than pleasure itself. 

Studies with both rats and depressed 

patients reveal that rats and people with 

lowered levels of dopamine almost always 

choose the easy, low value reward. Those 

with normal levels didn’t mind exerting the 

effort for the high value reward. If you can 

get a depressed person to the gym or for a 

walk, you might be able to show that the 

rewards are worth the effort. 

Most serotonin is found mainly in the 

gastrointestinal tract. Serotonin levels found 

in the brain are affected by outside forces 

such as sunshine, exercise and diet. Not 

only does motor activity increase the release 

and synthesis of serotonin, it increases 

levels of tryptophan, which can be used to 

manufacture serotonin. 

Serotonin production may also be linked 

to making new nerve cells. This is good 

news for older adults, because learning and 

memory problems become more frequent as 

we age. 

The takeaway 

New research is shedding light on how 

exercise can help reduce depression. If 

someone you know is depressed, try to get 

that person to an exercise program, or even 

just for a 15 minute brisk walk. Chances are 

their mood will begin to shift immediately 

and they’ll reap the mental and physical 

benefits of exercise. Z 

Modern medicine often focuses on the pharmaceutical 

approaches to health and well-being, but little 

credence is often given to the ability of the body to 

regulate and heal itself. Exercise is one natural, and one 

of the most powerful, avenue to reducing chronic 

inflammation and promotes well-being both physically 

and mentally through changing how our brains work 

and process stimuli. Exercise certainly builds the bridge 

for a positive mind-body connection. 

Can exercise be 

truly medicine? 

MOST PEOPLE THINK about exercise in terms of how it prevents 

disease. But the power of exercise goes beyond that. While it’s an 

unappreciated fact, exercise not only can prevent disease, but it can 

actually treat disease as well. 

The impact of exercise on some conditions, such as osteoporosis, 

diabetes and mood disorders, far surpasses anything the 

pharmaceutical world or natural supplement industry has to offer. 

Exercise and the bone 

The bone is usually seen as unresponsive to pharmaceutical 

therapy, and there’s a widely held belief among healthcare 

practitioners that bone loss is a natural consequence of aging. 

The standard fibrate drugs do little to build bone and at best 

merely stop its loss. Exercise has unique impact on bone. The 

Journal of Applied Physiology in March 2005 compared traditional 

weight training against more intense power training in older 

females. 

The difference in the groups studied was in the speed the weight 

was lifted. The weightlifters moved the weight slowly, while the 

power group performed the exercises in a fast but controlled 

manner. All other exercise parameters were left the same. 

At the conclusion of the study, the power group gained a small 

amount of bone, while the strength training group actually lost a 

little bone. Power also improves balance and reaction time, making 

it a much more functional choice for exercise than most so-called 

functional exercises. Knowing what kind of exercises to do to 

increase bone is important. 



Coconut, 

milk of 

human 

kindness ________ 

Most healthy, 

organic vegetable 

oils, including olive 

oil, oxidize when 

used in baking and 

frying. Organic 

virgin coconut oil, 

on the other hand, 

does not. This 

makes the wonder 

oil ideal for 

cooking. Nearly 50 

percent of coconut 

oil’s fatty acids is 

lauric acid, which is 

converted to 

monolaurin in the 

body. 

Monolaurin has 

adverse effects on 

many 

microorganisms, 

including yeast, 

fungi, bacteria and 

enveloped viruses. 

Coconut oil also 

contains caprylic 

and capric acid: two 

natural antifungals 

that fight yeast 

overgrowth. 

Saturated fats 

found in coconut 

oil consist mainly of 

medium-chain fatty 

acids. These are 

easily digestible and 

converted into 

energy. They are 

less likely to make 

you obese because 

the body does not 

store medium-chain 

fatty acids as easily 

as it does longchain 

fatty acids. 

60 

Dr. Eric Strong of Brigham Young University did his 

PhD dissertation in 1994 on jumping and bone health. 

Three groups of women were watched for four months. 

One group of women stretched daily, while two other 

groups engaged in jumping activity. 

The jumpers were instructed to jump as high as 

they could, taking 30 seconds between each jump. 

One group did 20 jumps two times per week, while the 

other group did only 10 jumps two times per week. 

Both jumping groups enjoyed increased bone 

density. The group completing 20 jumps had better 

results than the 10 jump group. Slight losses in bone 

were seen in the stretching group. Again, this shows 

that exercise can actually build bone. 

A recent study looking at all parameters of bone 

strength published in the journal Bone (Vol. 40, 2007) 

followed women for one year and measured the total 

number and intensity of impacts from all activity. 

This was a unique study that was able to correlate 

total activity as well as intensity of activity with bone 

health. By equipping participants with accelerometers (a 

device that measures impacts and speed of movements), 

the researchers could closely monitor daily movements. 

At the end of the study the women who exercised 

the most and had the greatest number of impacts and 

the highest intensity of impacts gained the most 

favorable changes in bone geometry. 

Wasting in cancer (cachexia) 

Another extremely difficult condition to treat is 

cachexia (wasting away due to cancer). There are no 

drugs or adequate nutritional protocols that have been 

able to help this condition. 

Two review articles in 2007 by Dr. S Al-Majid 

(Biological Research for Nursing, July 2008) and Dr. B. 

Pajak (Journal of Physiology and Pharmacology, 

December 2008) show the complicated mechanisms of 

how resistance exercise works to combat cachexia. 

Resistance exercise seems to work by generating the 

release of muscle chemicals known as myokines that 

work to increase the building of muscle mass and 

decrease its breakdown, reversing cancer’s effect in 

reducing muscle mass. 

The review by Dr. Al-Majid highlights four studies, 

three of which were randomized controlled trials. From 

these studies researchers have found that a favorable 

resistance training program for cachexia would employ 

2-3 sets of 8-12 repetitions for each major muscle group 

1-3 times per week. 

The weight used should be heavy enough to induce 

failure on the last rep. Three minutes of rest between 

sets are appropriate. 

One note of interest on using resistance training to 

bolster muscle mass is to use the anabolic (muscle 

building) potential of the lower extremities, which 

constitute the largest area of muscle mass, to generate a 

large anabolic hormone release as well as greater 

myokine potential. 

Although this technique has not been studied, it’s a 

technique we have employed with many of our patients 

and have seen favorable results. 

Interval training and heart failure 

High intensity interval training (HIIT) usually takes 

a backseat to traditional aerobics in heart health. There’s 

no doubt aerobic exercise is extremely powerful for 

cardiovascular disease prevention. 

The impact of HIIT is less well-known. Dr. Ulrik 

Wisløff (Circulation, June 2007) shed some light on the 

cardiovascular effects of HIIT versus traditional aerobic 

training in a study on heart failure patients. 

A group of patients with heart failure was divided 

into either aerobic exercise (70 percent MHR) or HIIT 

(95 percent MHR for four minutes separated by three 

minutes at 50-70 percent MHR) three times a week for 

12 weeks. 

The major finding of the study was that HIIT was 

superior to traditional aerobic training in heart ventricle 

function, aerobic capacity, blood vessel function and 

quality of life. 

A remarkable finding of the study was that 

prohormone brain natriuretic peptide (proBNP), a 

marker of heart failure severity, declined by 40 percent 

in the HIIT group but was unchanged in the traditional 

aerobic group. 

Although many people seem to believe HIIT is not 

safe for seriously ill people, it’s well-tolerated in people 

with chronic obstructive pulmonary disease (Journal of 

Exercise Physiology online, August 2001), heart bypass 

patients (Clinical Cardiology, December 1990), 

congestive heart failure patients (Circulation, June 2007) 

and even heart transplant patients (Medicine and Science 

in Sports and Exercise, December 2004). 

Another side benefit of HIIT is that it realistically 

mimics real world challenges that traditional aerobic 

exercise does not address. Examples would be running 

to catch an airplane flight, shoveling the first winter 

snow or other more anaerobic events. 

HIIT was shown in at least one study to have more 

favorable effects on EKG heart monitoring than 

traditional aerobic exercise (American Journal of 

Cardiology, May 2005). 

One thing to note when using HIIT with high risk 

populations is that the uses of heart rate monitors and 

perceived exertion ratings are advisable. Interval 

training involves keeping the heart rate low (40-60 

percent MHR) during rest and peaking it higher during 

work (80-95 percent MHR). 

However, because there are other factors that can 

interfere with heart rate, such as drugs like beta 

blockers, it’s advisable to use exertion rates over heart 

rate monitors. In most individuals 85 percent of max 

heart rate corresponds to the inability to speak during 

exercise, while 40-60 percent MHR is near rest, in 

which talking is easy and relaxing. 

We have found HIIT is a good opportunity to teach 

clients about heart rate recovery (HRR), which has been 

shown to be a powerful indicator of all-cause mortality. 

A simple way to find HRR is to subtract your HR 

two minutes after exertion from your MHR immediately 

after exertion. A rate that drops less than 12 beats per 

minute is considered abnormal and should be evaluated. 

Normal HRR is a decrease between 15-25 beats per 

minute. A drop greater than 25 beats per minute is an 

indication of a very fit person. 

Depression 

Volume 62 of Psychosomatic Medicine in 2000 put 

exercise to the test against pharmaceutical drugs. 

The study was on major depression and compared 

moderate intensity aerobic exercise against sertraline 

(Zoloft), a selective serotonin reuptake inhibitor 

preferred as a first-line drug in adult depression. 

Subjects performed aerobic exercise on a treadmill 



Creative 

uses for 

coconut oil 

and coconut 

milk ________ 

Use a mixture of 

coconut milk as an 

innovative base for 

smoothies. Blend 

one banana, one 

cup coconut milk 

and one cup orange 

juice for a delightful 

little treat. Add 

coconut milk to 

coffee and tea 

instead of milk or 

cream. 

Make a creative 

dipping oil for 

bread, a topping for 

pasta and 

vegetables, or a 

dressing for a salad 

with the following 

ingredients: 3 1/2 

tablespoons 

coconut oil, two 

tablespoons diced 

onion, 1 tablespoon 

diced garlic, 1/2 

teaspoon dried 

basil, 1/2 teaspoon 

dried oregano, 1/4 

teaspoon paprika, 

1/4 teaspoon salt 

and 1/8 teaspoon 

cayenne. Heat the 

mixture to a 

simmer, turn off the 

heat and let cool. 

Use coconut oil 

over air popped 

popcorn instead of 

butter. Substitute 

coconut oil for 

butter on toast. Use 

coconut oil 

whenever you stirfry. 

Use it in baking 

instead of 

unhealthy canola 

oil. 

61 

three times per week at 70-85 percent of heart rate 

reserve. One hundred and fifty-six adults were followed 

for one year and were put into one of the following 

groups: Zoloft therapy alone, exercise and Zoloft 

therapy, and exercise alone. 

The exercise alone group had significantly better 

outcomes in terms of treatment effect, remission rates 

and relapses compared to either the Zoloft group or the 

Zoloft group plus exercise. 

Anxiety 

A 1998 study used exercise as a treatment against 

induced panic attacks (American Journal of Psychiatry, 

May 1998). Cholecystokinin tertapeptide (CCK-4) is a 

drug used by researchers to reliably induce panic attacks 

in humans. 

It mimics the exact mechanisms at play with anxiety 

induced panic attacks. Fifteen subjects were studied 

with exercise for 30 minutes at 70 percent of maximum 

oxygen consumption and were compared against a noexercise 

group. 

The day after, exercise subjects received a bolus of 

CCK-4 and were monitored for signs and symptoms of 

panic attack. Those participants who exercised the 

previous day had half as many panic attacks; six 

compared to 12. This helps show exercise as a modifier 

of anxiety induced panic attacks as well as depression. 

Anorexia nervosa 

Perhaps one of the biggest areas of misunderstanding 

around exercise is anorexia nervosa, but certain forms 

of exercise have a role here as well. 

Weight training has an impact in preventing image 

Running out depression 

The joke goes, start every day off with a 

smile and get it over with. But seriously, 

starting every day off jogging will knock 

out any depression you may be 

experiencing and keep that smile going, 

and going. 

Here’s the drill: get to bed early so you’re 

up at 5:30 or 6am. Once dressed, hit the 

road and power walk for about ten 

minutes, deep breathing in the cool 

morning air. Stop every couple minutes 

and do a full squat; this will get your heart 

going. Now you’re ready to run. 

Start off with full body stretches followed 

by as many push-up as you can do; 40 is a 

good start. The distance you run is up to 

you, but a mile will do the trick. By the 

time you get back home you’ll be ready for 

the day wearing that smile – not only 

because you actually ran, but because of 

the pride you’ll feel. 

Remember to follow up your run with a 

clean healthy breakfast: yogurt, fresh fruit, 

whole grain toast, and a hard boiled egg. 

disorders in women, but it also may act as a direct 

treatment as well. Most people who treat anorexics find 

exercise a challenge. Anorexic patients are notorious for 

using aerobic exercise to keep the weight off. They can 

become as obsessed with exercise as with food and are 

usually advised against exercise. 

However, weight training may serve as an alternative 

to aerobic exercise that has benefits. Hospitalized 

anorexics put on a weight training program were 

compared to their non-weight trained counterparts. 

In Eating and Weight Disorders (Vol. 7, 2002), weight 

trained anorexics showed a tendency toward improved 

body composition and body image when weightlifting. 

Weight training also decreased rebound anorexia, a 

common problem in which treated and discharged 

anorexics revert back to their condition. 

Weight training is effective in reducing the increased 

fat distribution around the waist that occurs in 

recovering anorexics, and this was shown to be a major 

factor in its benefit (American Journal of Clinical 

Nutrition, June 2005). This is a common occurrence in 

anorexics who re-store their weight, and is a source of 

anxiety and frequent cause of regression for patients. 


While this article touches on only a few of the many 

conditions treated by exercise, it illustrates a point that 

personal trainers and fitness enthusiasts should 

reinforce. Exercise is not just helpful for prevention of 

disease but rather should be considered as a first-line 

therapy for many conditions that traditional medicine 

does not adequately address. 

— Dr. Jade Teta and Dr. Keoni Teta 



Sea 

vegetables 

to detox 

your body ________ 

Sea vegetables, 

composed mainly 

of saltwater, purify 

the body just as 

they do the sea. 

Because their 

chemical 

composition is so 

close to that of 

human plasma, they 

have the ability to 

balance the body at 

a cellular level. They 

also help transform 

toxic metals into 

salts for the body 

to eliminate. 

They are extremely 

rich in vitamins and 

minerals, complex 

carbohydrates, 

even proteins. If 

you don’t already, 

you’ll want to 

incorporate 

seaweed, dulse, 

kelp, nori and 

wakame into your 

dietary regimen. 

Fighting off 

depression 

Physical activity such as sports is an ideal 

antidepressant 

With so many sport options available, let’s focus 

on one that is guaranteed to kick depression in 

the butt: kickboxing. 

Kickboxing is practiced for self-defense, in general 

fitness or as a contact sport. As a stand-up combat sport 

based on kicking and punching, kickboxing developed 

from karate, Muay Thai and Western boxing. 

Historically, kickboxing can be considered a hybrid 

martial art formed from the combination of elements of 

various traditional styles. This approach became 

increasingly popular in the 1970s, and since the 1990s, 

it has contributed to the emergence of mixed martial 

Aerobic exercise is 

considered a viable 

treatment for depression. 

Research has shown a 

linkage between exercise 

and an increase in the 

neurotransmitter 

serotonin. Low serotonin 

levels in the brain is 

frequently cited as a major 

contributor to depression. 

Interestingly in well trained 

participants, serotonin 

levels don’t appear to be 

improved with aerobic 

exercise, probably because 

serotonin levels are already 

high from consistent 

exercise. Exercise is truly 

medicine. 

arts via further hybridization with ground fighting 

techniques from Brazilian jiu-jitsu and Folk wrestling. 

How to score or win a kickboxing match 

Full contact matches: To win a full contact match 

you must either knock your opponent out, hurt them so 

they’re unable to continue or win by points. This type 

of kickboxing match is very similar to a boxing match. 

Light contact matches: To win a light contact 

match you must score more points than your opponent 

by landing as many successful strikes on your 

opponent’s legal targets as possible. Any fighter deemed 

to be fighting too hard will be warned by the referee. 

There are no knock-outs in light contact matches. 

Semi contact matches: To win a semi contact match 

you must score as many points as possible. Points are 

awarded for light strikes that hit a legal target on your 

opponent. For each strike, a score of 1-3 points is 

awarded, based on how clean and controlled the 

technique was. Z 

62 



Easy way to 

eat more 

walnuts ________ 

As you may have 

already heard, 

walnuts are a 

superfood and can 

help lower the risk 

of certain cancers. 

However, if you’re 

one who doesn’t 

like the taste of 

walnuts, there’s 

hope for you. 

You may not find 

walnuts very 

palatable if eaten 

straight, but add 

chopped walnuts to 

your next omelet, 

and you’ll be 

amazed at the 

change this makes 

to the omelet or 

even to just plain 

scrambled eggs. 

Chopped walnuts 

added to an omelet 

or scrambled eggs 

give them a unique 

zing of extra 

flavoring. After 

pouring the eggs 

into the pan, 

sprinkle in the 

walnuts. And while 

you’re at it, for an 

extra antioxidant 

punch, add 

chopped spinach, 

green peppers, 

mushrooms and 

onions for a 

superfood, high 

protein dish. 

63 

Phone cases and thick sleeves can also be 

used to reduce and absorb some of the 

heat and radiation before they are 

transferred to the skin. 

Why cell phones 

can be harmful 

to your health 


Vision: Focusing on a small screen requires a 

significant effort by the ciliary muscles of the 

eyes, which flatten or round out the cornea and 

pupils as we focus on different objects. 

Just as contracting a muscle for very long will cause 

pain and stress, if the ciliary muscles are contracted in one 

respect for too long, they will become strained should we 

continuously focus on that tiny cell phone screen. 

The focus on the tiny typefaces within the screen 

stresses these muscles further, as our retinal cells strain 

to maintain the refraction established from focusing on 

the backlighting from the cell phone screen. The 

combination of these stresses can produce astigmatisms, 

which produce blurred vision. 

The solution is simply to reduce staring time. The 

eyes need to have a range of focus on other objects such 

as those far away or close by. The eyes should also take 

a periodic break from the unnatural screen backlighting. 

HEAT: The cell phone can produce a significant amount 

of heat, which can produce a stress response among 

cells touching the device. This heat produced is from 

radio-frequency energy, which can heat cells much as a 

microwave will heat food. 

The amount of heat transferred to the skin upon 

contact is called the maximum specific absorption rate 

(SAR). The maximum SAR in North America is 1.6 

watts per kilogram. This is considered the safe 

maximum level, and many phones reach this 

level. 

The reason for this regulation is that the 

heat from cell radiation may heat tissue to a 

point that it may result in some cell mutation. 

While not to the extent of ionizing radiation – 

proven to produce cancer – the heat produced 

on the tissues is still concerning. 

Even though a cell phone’s tissue heating 

ability may be limited, the total heat 

transferred will be significantly increased 

when a person maintains skin contact with an 

active cell phone for long periods. This 

includes holding the phone, talking with the 

phone next to the ears and putting a working 

phone in the pocket. 

FERTILITY AND CELLULAR STRESS: Keeping a 

cell phone in the pocket has been shown to 

reduce fertility – at least in men. A 2014 study 

sponsored by the National Academy of Medical 

Sciences of Ukraine tested the semen of healthy 

men with and without cell phone exposure. 

The research found that five hours in 

proximity of cell phone radiation produced a 

significant reduction of sperm motility and 

DNA fragmentation among the exposed test 

subjects’ sperm. 

This effect can be expanded to illustrate 

the more subtle effects of cell phones on our cells. 

Whether the phone is kept in the back or front pocket, 

in the hand, next to the ear or on one’s lap, there will be 

some effect upon the stress levels of the proximal cells 

as they adapt to this new radiation source. 

Whether this adaptation will produce the kind of 

DNA change that can produce cancer over time is still 

not conclusively proven. 

But accepting that stress can reduce immunity is not a 

reach given the research. It may be that a body with strong 

immunity will immediately adapt to the stressor with little 

side effect. But someone with suppressed immunity may 

see a reduction in immune system response. 

These effects have been confirmed by some recent 

laboratory studies showing that cell phone radiation 

does produce oxidative stress among cells. 

PHONE ETIQUETTE: Certainly talking loudly on the cell 

phone in a restaurant, library or other locale is neither 

polite nor respectful. Noise pollution is a critical 

concern as we continue through the electronic age. 

But even more critical to our long term health is how 

we handle and utilize our phones. An active phone 

should be kept away from contact with the body to the 

degree possible by putting it in a purse or briefcase or at 

least an outer garment. It should be held only when 

used and put on a table or other surface when possible. 

Regarding ear and brain health, the phone speaker 

should be used as much as possible. Wired 

headphones are better than the wireless headphones, 

which have their own transmitters – though far better 

than a phone. 

And as we intently gaze at the phone’s screen, we 

should look away at our surroundings whenever 

possible. At least once a minute we should look up from 

the phone’s screen and into the distance or at least at the 

people around us. Z 



Green tea: 

hype or 

truth? ________ 

Green tea does 

have a mild 

elevating effect on 

your metabolism 

due to the 

polyphenols, 

though this doesn’t 

mean you’ll melt 

belly fat by sipping 

this beverage. The 

polyphenols amplify 

the rate at which 

food is converted 

to energy, but the 

effect is minimal. 

Thus, you can think 

in terms of making 

green tea a part of 

your overall 

program for 

speeding up your 

metabolism. 

Popping green tea 

supplements won’t 

shrink your 

waistline, so keep 

things in 

perspective and 

enjoy this beverage 

(or take the 

supplements) 

primarily for the 

powerful 

antioxidants. 

This wonder drink is 

also known for 

improving 

endurance while 

you exercise. The 

polyphenols help 

the body use carbs 

at a slower pace, 

spreading out their 

effect more. 

64 

Herbal tonics for 

increased energy 

and more 


The Chinese native gingko biloba increases energy 

in the body by improving oxygenation of the 

tissues. It increases blood flow to the brain and 

enhances circulation throughout the blood vessels that 

supply oxygen to all the body’s major organs. If you 

take antidepressants or anticoagulants such as aspirin, 

or if you’re pregnant, you may wish to opt for another 

herbal tonic. As always, consult your physician first. 

Astragalus tones, strengthens and invigorates the heart. 

It enhances endurance and vitality, giving the body a 

general sense of well-being. According to traditional 

Chinese medicine, astragalus balances qi, or life force 

energy. It’s used to treat bacterial and viral infections as 

well as anemia, chronic fatigue syndrome, shortness of 

breath and fatigue resulting from chemotherapy 

treatment. 

Last but not least, extracts of astragalus are thought 

to prolong life while slowing down the aging process of 

the immune system. It’s wise to check with your doctor 

before taking astragalus if you’re on other medications. 

Schisandra is another herb that increases endurance. 

It’s used to treat poor circulation and overall functioning 

of the heart. It improves mental clarity, concentration 

and coordination. 

Schisandra also stimulates the nervous system, 

reduces fatigue and improves work performance. In 

China, it’s used to treat weakness and shock, fight 

infections, combat insomnia and improve skin health. 

In traditional Chinese medicine it’s used as an overall 

tonic to enhance qi, improve muscle energy and 

improve energy production in the cells. 

Siberian ginseng has been known to counter fatigue, 

improve mental and physical performance, strengthen 

immunity and support the adrenal glands. 

It’s also known to increase capacity for athletic 

performance while shortening recovery time after 

exercise or injury. Also known as “eleuthero,” Siberian 

ginseng is relatively inexpensive and there are no 

known side effects. 

Siberian ginseng is often referred to as the king of 

adaptogen herbs because it’s so effective. An adaptogen 

is something that adapts to many different health 

conditions, making it useful in a variety of situations. 

Eleuthero is effective in coping with long-term stress 

while providing energy over the long term. Li Shih- 

Chen, China’s great naturalist, said this of the amazing 

adaptogen, “Its action is to invigorate physical energy, 

regulate vigor, strengthen the skeleton and tendons, and 

increase one’s ambitions. If administered over a long 

period of time, it can delay weakness and aging. 

Indications for its use include sexual debility, overly 

frequent urination, lumbago (low back pain), 

rheumatoid pain in the legs and weakness of vigor and 

vitality.” 

To make an herbal tonic, place one cup of dried 

herbs into a one-liter jar. Fill the jar to the top with 

boiling water. Place a lid on top and let the herbs steep 

overnight. Strain the herbs and refrigerate. Enjoy two 

cups every day for optimal benefit. Z 



Peanuts for 

heart health ________ 

A study by Xiaoran 

Liu endorses peanuts 

as a healthy snack 

because they help 

preserve vascular 

function, where as 

unhealthy fats 

damage it. After a 

standard fatty meal, 

vascular function is 

compromised, though 

temporarily. But over 

time this can lead to 

clogged arteries. 

If peanuts are 

included in a fattening 

meal, they’ll have a 

protective effect on 

arteries. This doesn’t 

mean that peanuts 

offset the harm of 

filling up on bacon or 

ice cream. 

But Liu points out 

that prior studies 

show that people who 

eat peanuts more 

than twice a week 

have a lower risk of 

heart disease. Due to 

their high calories, 

peanuts should be 

eaten as a 

replacement for nonbeneficial 

foods, 

rather than just 

simply added in. So 

rather than a few 

scoops of ice cream 

for a snack, have the 

same calories’ worth 

of peanuts. 

65 

How 

pharmaceuticals 

can cause liver 

damage 

Many were shocked to hear the announcement of 

a 2009 study from the University of Maryland’s 

School of Medicine that acetaminophen caused 

liver failure. 

In the study, 661 acute liver failure patients forced to 

undergo liver transplantation were analyzed. The study 

concluded that 40 percent of the liver failures were the 

direct result of acetaminophen use. Numerous 

pharmaceuticals have been shown to cause liver failure 

over the years. 

In other review studies, 8 percent of acute liver 

failures were estimated to have resulted from tuberculosis 

drugs; 7 percent from epileptic drugs; and 6 percent from 

antibiotics. If we start adding up these statistics, we begin 

to get the picture: Outside of alcohol, pharmaceuticals are 

the major cause for liver disease. 

The American Liver Foundation estimates that more 

than 42,000 Americans die from liver disease every year. 

One in ten have some form of liver disease right now. 

Why the big deal about the liver? 

If the liver shuts down, almost certainly we will die 

without a transplant. It’s that simple. 

The liver filters blood from the hepatic portal vein 

and the hepatic artery. Healthy livers filter and process 

nearly half a gallon of blood every minute. The blood is 

filtered and staged through sinusoids and hepatocytes. 

Roaming immune cells called kupffers interact to 

break apart toxins and pathogens. Nutrients from the 

intestines are broken down into useable forms. Old red 

blood cells are converted to bilirubin and shipped out of 

the body. The purified and nutrition rich blood is 

pushed out of hepatic veins, through the inferior vena 

cava of the heart and back into circulation. 

Without this purification and filtering process, blood 

will be chockfull of infectious microorganisms, 

endotoxins, used red blood cells and chemical toxins — 

causing a body-wide sickness called hepatotoxicity. 

Liver disease begins when one or more liver cell 

regions, or lobes, begin to malfunction. This 

malfunctioning often comes from the dumping of too 

many toxins into the liver at once. 

A sub-functioning liver will lead to intermediate liver 

diseases such as gallstones, jaundice, high cholesterol, 

kidney disease, encephalopathy, inflammation, hormone 

imbalances, cardiovascular conditions and others. 

Cirrhosis is the most common diagnosis for liver 

disease. This results from the damage and die-off of liver 

cells. As they begin to die, fibrosis or scar tissue begins 

to spread. This gradually causes the liver — or that lobe 

— to begin to shut down. 

While many think cirrhosis is exclusively an 

“alcoholic fatty liver,” only 40 percent of the 26,000 

people who die in the U.S. each year from cirrhosis have 

been heavy drinkers. This leaves the other 60 percent. 

Hepatitis, bile duct malfunction and others are a small 

part of the 60 percent. 

Pharmaceutical use makes up the majority of this 60 

percent. Worse is the combination of alcohol and 

pharmaceuticals, which is now increasingly common. In 

both cases, the breakdown of these chemicals creates 

metabolites that damage the liver cells and ultimately 

scar and shut down the liver. 

Which pharmaceuticals are worse? 

This is the billion-dollar question, because over 800 

drugs have been determined in studies to cause liver 

damage. Listing these would be futile. Anyway, the 

pharmaceuticals not on this list can also harm the liver, 

depending upon the dose and circumstances. 

Not all of these 800 do, but many drugs list liver 

disease or liver failure as risk factors in their adverse 

side effects literature. This is certainly a hint as to their 

risk, as this means there have been enough liver 

failures in clinical studies with that drug to warrant 

listing it as an adverse side effect. 

There simply is little incentive for a manufacturer to 

list every possible side effect (and little room for all the 

fine print and fast talking commercials). Liver damage 

must have been obvious among the studies to be on the 

list of official side effects for that medication. 

This means that we are likely to hear of more 

discoveries of liver failure risk among drugs already 

marketed without liver failure listed as a side effect. 

Pharmaceutical company-funded research hasn’t had 

a very good track record for reliable disclosure of 

adverse effects, either. 

Even more risky is taking a combination of 

medications or the combination of drugs and alcohol. 

Multiple pharmaceuticals, or even one pharmaceutical 

plus alcohol use, are often at the root of acute liver 

failure. This is because together, they dump an 

excessive amount of toxic chemistry into the liver to 

process at once. 

If you’re concerned about possible side effects of any 

medications you’re currently on or plan on taking, 

check that drug’s Web site, where all of the potential 

side effects should be listed. 



Powerful 

polyphenols ________ 

The Institute of Food 

Research has found 

that the polyphenols 

in apples and green 

tea block a signaling 

molecule — VEGF. 

VEGF can trigger the 


arterial disease. VEGF 

fuels blood vessel 

growth — which may 

sound wonderful, but 

this “angiogenesis” 

also supplies blood to 

developing tumors. 

EGCG is a polyphenol 

in green tea, and 

procyanidin comes 

from apples. The IFR 

found that these 

compounds block 

VEGF. Makes you 

wonder if the cure for 

all disease lies in the 

garden of Eden: fruits 

and vegetables. 

Lead researcher Dr. 

Paul Kroon states 

that the study 

“provides very strong 

evidence for a 

mechanism that links 

dietary polyphenols 

and beneficial health 

effects.” 

Consume whole raw 

apples, not apple 

juice from the store or 

cooked apples in pie. 

If you don’t like green 

tea, take a green tea 

supplement. 

66 

How can I tell if I have liver disease? 

The possibility of liver damage becomes apparent 

when a person begins to suffer from overtoxicity. 

Overtoxicity causes some of the disorders mentioned as 

well as many others: headaches, muscle aches, joint 

soreness, general fatigue, memory issues, mood changes 

and other metabolic symptoms. 

In addition, high cholesterol, jaundice or gallstones 

point to an overburdened toxic liver. High cholesterol is 

often caused by a slow uptake of cholesterol by the 

liver. Jaundice is often caused by the liver not 

processing red blood cells correctly. Gallstones are often 

caused by the liver not processing bile salts, calcium 

and fatty acids correctly. 

Physicians can also diagnose toxic livers by 

measuring particular liver enzymes taken from blood 

tests. The main ones are alanine aminotransferase 

(ALT), aspartate aminotransferase (AST) and gammaglutamyl 

transpeptidase (GGT). The tests used are often 

referred to as SGPT/ALT, SGOT/AST and GGTP. High 

levels of any of these are considered signs of possible 

liver dysfunction. 

What can I do to prevent liver failure? 

The first thing to do is ask the prescribing doctor 

which (if not all) medications you can stop taking. By 

no means should people stop taking their prescription 

medication without consulting with their physician. 

If the doctor is unwilling to consider or offer 

alternatives to medications, seek second and third 

opinions from other prescribing physicians educated in 

natural alternatives until you’re satisfied that there are 

no adequate alternatives. 

As for over-the-counter pain relievers such as 

acetaminophen, the answer is obvious. We should look 

for safe alternatives. There are numerous options to 

choose from. Certainly, aspirin is easier on the liver than 

acetaminophen. Even safer alternatives are willow bark 

extracts or meadowsweet herb extracts. 

A number of studies has shown that these herbal 

extracts can offer as much pain relief as their 

pharmaceutical versions. And remember that aspirin is 

based upon the naturally-occurring salicylic acid that was 

isolated from meadowsweet and willow in the 1800s. 

Look for whole willow and meadowsweet extracts 

for fewer side effects, as whole herbs have dozens of 

other constituents that can buffer the side effects of 

salicylic acid. Many of these herbs are also helpful to 

liver health. 

There are also several herbs that have been known to 

help support a toxic liver. These include milk thistle, 

dandelion, goldenrod and juniper. Milk thistle now has 

a number of clinical studies behind it showing its 

effectiveness in reducing liver enzymes. 

Even some physicians have begun to prescribe milk 

thistle to patients with high liver enzymes — because 

there are few if any medications helpful to the liver. 

Probiotics have been shown in research to reduce liver 

enzymes as well. Coincidentally, many pharmaceuticals 

are also known to cause probiotic die-offs. 

Another important factor for preventing liver disease is 

reducing other forms of toxicity. These include excessive 

chemical preservatives, excessive saturated or trans fats, 

excessive animal proteins and exposure to other toxins 

such as formaldehyde, food dyes and pesticides. 


Strip off your 

trainee's 

depression with 

these endorphin 

workouts 

The most effective way to sizzle off depression is 

with high intensity interval training (HIIT). The 

end of each brief interval feels as though you just 

outran a lion nipping at your feet. 

Myth: In order for cardio to melt depression, the 

motion must be done continually, with no interruptions. 

Fact: Though a 24 minute HIIT running session may 

involve only four minutes of actual exertion (divided 

into eight “work intervals”) and 20 minutes of casual 

walking, HIIT is far superior to 60 minutes of steady 

state (sustained pace) aerobics. 

Myth: HIIT increases injury risk. 

Fact: Because the time spent during actual exertion 

is literally only seconds, there’s less impact to the joints. 

Myth: You must be fit to do HIIT. 

Fact: Even a very overweight, junk food junkie can 

do HIIT. You may be too out of shape to run, but this 

doesn’t mean you’re too out of shape to deliver your 

best, all-out effort: HIIT can be done on the elliptical 

trainer, stationary bike and even in the form of walking. 

HIIT is sometimes called “hormonal exercise” 

because it triggers release of endorphins, human growth 

hormone and testosterone, which accelerate a sense of 

well-being and fat loss. 



Top 

superfoods ________ 

A March issue of 

Food Technology lists 

the following as 

superfoods: 

Chia seeds. High in 

omega-3s, they can 

be added to yogurt, 

salad and homemade 

trail mixes. They also 

come with many 

antioxidants. 

Flaxseeds. Flaxseeds 

may help lower 

cholesterol and 

provide fiber, protein, 


omega-3s. 

Sunflower seeds. 

This handy snack 

contains healthy fats, 

fiber, protein, vitamin 

E, betaine and other 

nutrients. 

Pumpkin seeds. 

These are a good 

source of protein, 

fiber, magnesium, 

phosphorus and 

manganese. 

Blueberries. If you 

had to eat only one 

berry, make it 

blueberries, which 

have an exceedingly 

high overall 

antioxidant content. 

Acai berries. These, 

too, score high on the 

overall antioxidant 

list. 

Tart cherries. These 

are high in the 

phytonutrient 

anthocyanin and 

other antioxidants. 

Cranberries. Mix 

these up with a bowl 

of blueberries for a 

health-giving snack. 

67 

Elliptical machine example: 

Minutes 1-5.5: warm-up, level 7-8, 80 rpm 

Minutes 5.5-6: level 7-12, 250-300 rpm 

Minutes 6-8: level 7-8, 70 rpm 

Minutes 8-8.5: level 7-12, 250-300 rpm 

Minutes 8.5-10.5: level 7-8, 70 rpm 












Minutes 23.5-25: level 7-8, 70 rpm 

Minutes 25-30: warm down with 

appropriate settings. 

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 

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. 

Specifically, consistent sessions of high intensity exercise is the fast track to getting health benefits from exercise without a huge time 

investment. How to safely employ these high intensity bouts is the only consideration. 

A study in a 2002 issue of the Journal of Applied 

Physiology reported that high intensity sprinting 

produced 96 percent more growth hormone when 

tested against the effects of jogging at a significantly 

slower pace. 

HIIT involves alternating very short duration doses 

of power based, all-out efforts, with one to several 

minutes of casual effort (the “recovery interval”), over a 

relatively short session. Just two HIIT sessions per week 

will raise resting metabolic rate and dramatically 

increase cardiovascular fitness. 

Fat burning 

Don’t be fooled by the “fat burning zone” diagrams 

on cardio equipment. Though a higher percentage of fat 

is burned during fixed-pace moderate aerobics, more 

total fat is burned via HIIT, because HIIT burns far 

more calories to begin with. 

Plus, only HIIT results in an after-burn. The actual 

fat burning zone kicks up at exercise levels over 85 

percent max heart rate; the anaerobic zone. The 

hormonal environment changes and leads to accelerated 

burning of fat stores. Steady state cardio doesn’t produce 

these hormonal changes. 

Your body takes such a thrashing during HIIT that it’s 

forced to ransack fat reserves for the energy it needs to 

recuperate from the HIIT session, even while you sleep! 

Treadmill example: After a warm-up (which should 

include several sub-intense work intervals), a fit person 

runs eight 30 second intervals at 12 mph (no holding 

on.) The slow-walk recovery intervals last between two 

and three minutes. 

If only a seven mph run wipes you out within 30 

seconds, then so be it. If you’re very heavy, then perhaps 

your maximum speed is just five mph. It’s all relative. 

This principle can be applied to other cardio 

equipment or outdoor running (your fastest sprint), or 

hill dashing. You must be depleted within about 30 

seconds, such that one second longer is unthinkable. 

Talking is nearly impossible after each work interval. 

A trained body from consistent HIIT sessions will 

derive about 70 percent of its daily requirement for fuel 

from body fat and 30 percent from stored sugar: a 

70/30 ratio. 

On the other hand, the person who adheres only to 

steady state may burn at only a 50/50 ratio, or even a 

30/70 ratio, during everyday living. Thus, you can 

clearly see the superiority that HIIT has over steady 

state, “fat burning zone” aerobics. 

If the example work settings (above) are too 

difficult, find the work settings that leave you exhausted 

after 30 seconds; you can pedal it out for 30 seconds, 

but not for one second more. 

Use a machine without the “arm bars,” and don’t hold 

on at all; this way you will get maximum benefits and 

maintain correct posture. If it’s impossible to pedal so fast 

without holding on, then wean off this habit gradually. 

— J. Horton 



Slow mental 

decline with 

greens ________ 

A study led by Martha 

Clare Morris, ScD, 

concludes that age 

related cognitive 

decline can be 

slowed with spinach, 

collards, kale and 

mustard greens. She 

explains that 

increasing one’s 

intake of leafy greens 

“could offer a very 

simple, affordable 

and non-invasive way 

of potentially 

protecting your brain 

from Alzheimer's 

disease and 

dementia." 

For the study, over 

950 older subjects 

were tracked for five 

years on average. 

There was a 

significant reduction 

in mental decline rate 

for those who ate 

greater amounts of 

the greens. Adults 

who ate one to two 

servings a day had 

the cognitive skills of 

someone 11 years 

younger when 

compared to subjects 

who ate no greens. 

You may be thinking, 

“People who eat a lot 

of greens are more 

likely to exercise, and 

maybe it’s the 

exercise that keeps 

the brain young.” 

However, the study 

adjusted for physical 

activity! The 

researchers also 

adjusted for 

education, smoking, 

gender and even age. 

68 

VITAMIN A 

FOLATE 

4 MCG 

THIAMIN 

VITAMIN 

B6 

The glycemic index, or GI, is a measure of the 

effects of carbohydrates on blood sugar levels. 

Carbohydrates that break down quickly during 

digestion, releasing glucose rapidly into the 

bloodstream, have a high glycemic index, while 

carbohydrates that break down more slowly, releasing 

glucose more gradually into the bloodstream, have a 

low glycemic index. 

For most people, foods with a low GI have 

significant health benefits. These benefits are known to 

be increased memory and reaction time, an increase in 

cognitive abilities and an overall increase in life span. 

CALORIES 81 

CARBOHYDRATE 

DIETARY FIBER 

POTASSIUM 

VITAMIN C 

QUERCETIN 

CALCIUM 

RIBOFLAVIN 

Why low glycemic 

foods prevent chronic 

disease and help 

increase life span 


The reason is as follows 

When blood glucose levels rise in the body, insulin is 

released and helps glucose enter cells. Insulin converts 

glucose into glycogen (the major carbohydrate reserve of 

animals). Insulin also acts to stimulate protein synthesis, 

formation of fat tissue and increased cell growth. 

Unfortunately, high levels of glucose and insulin are 

associated with disease as well as accelerated aging. 

When we eat foods with high glycemic indexes on a 

regular basis, our bodies become insensitive to insulin. 

Without insulin, the body loses its ability to regulate 

its own blood sugar levels, which can lead to obesity, 



Small glass of 

pomegranate 

juice + 

handful of 

dates ________ 

This can be a winning 

duo against heart 

disease, say 

researchers from the 

Technion-Israel 

Institute of 

Technology. They say 

it provides maximum 

protection against 

clogged arteries. 

Pomegranate juice is 

powerful at fighting 

oxidative stress with 

its polyphenols. 

Dates are rich in 

phenolic compounds, 

which suppress the 

oxidation of “bad” 

cholesterol. The 

combination of the 

different phenolic 

antioxidants from 


and dates really 

packs a vicious 

punch. Add the pits 

of dates to the duo, 

and you get a 

remarkable trio 

against heart disease. 

The recipe is four 

ounces of 


plus three dates 

including their pits 

ground up into a 

paste. However, 

without the pits, the 

duo is better than 

either fruit alone. 

69 

depression, diabetes and other seriously undesirable 

conditions. 

Cancer is one such condition. Glucose provides the 

energy a tumor needs, and insulin activates growth 

factors that make it possible for a tumor to grow and 

proliferate. Study results published over the past several 

years in Nutrition Science News and Cancer Cell have 

linked high insulin levels to cancer incidence and to 

lower survival rates once cancer is diagnosed. 

While maintaining low glucose levels lowers risk of 

developing chronic diseases, it also activates a longevity 

gene called SIRT1. Normally, fasting glucose levels (the 

level of glucose in blood after you have not eaten for 

eight hours) are lower than 100 milligrams/deciliter. 

When glucose levels fall into the 80s or below, the 

production of insulin shuts down to prevent glucose 

from falling further. This is when the longevity gene 

kicks in. It also promotes the burning of fats and 

proteins for energy while simultaneously reducing risk 

for age related illnesses. 

For this reason, fasting is a good idea to practice 

from time to time. You could even choose to fast one 

day per week or one day per month. Other ways to 

control glucose levels while increasing life span is to 

eat foods with a low GI, avoiding foods cooked in fats 

and reducing the amount of heat we use while 

increasing the amount of moisture (cooking foods 

with broths, water, etc.). 

Another way to control glucose levels is to eat 

slowly. This gives insulin time to manage the 

carbohydrates that are processed by digestion. 

Meditation can help with this, as can thoroughly 

chewing your food. 

Eating meals in silence from time to time is a good 

idea, as is limiting your eating in front of the computer 

or TV. Messages from these stimulating sources will 

easily cause you to eat mindlessly and sometimes more 

rapidly. 

Cooking methods are an important part of the 

longevity equation as well. For example, if you choose 

to cook sweet potatoes (one of the best foods for 

longevity), you could puree the potatoes or lightly cook 

them in water. 

Pureeing sweet potatoes will increase the rate of 

glucose absorption, which is what we want to avoid. 

Lightly cooking them will have an easier effect on the 

body because the glucose will be taken in at a slower 

rate. Just as pureeing can greatly increase the rate of 

glucose absorption into the bloodstream, so can the 

amount of heat and cooking time. 

If we overcook foods we produce something referred 

to as AGE, or advanced glycation end-products. This 

occurs when proteins are combined with sugars or fats. 

AGE accumulates in the body over time and is 

associated with disease and deterioration in the brain 

and heart tissues. 

Foods with the highest amount of AGE include 

meats (especially processed ones like hot dogs and 

bacon), fats, butter, cream cheese, margarine, 

mayonnaise and cheese. 

How to avoid advanced glycation 

end-products 

> Always cook with moisture (water, broth). 

> Steam, boil or poach foods. 

> Avoid cooking with fats. You will be better off adding 

them to your cooked food. 

> Avoid eating browned, grilled or fried foods. 

> Do not add sugar to foods. 

> Reheat already cooked foods in a tempered glass 

pitcher or ceramic bowl in a heated water bath on the 

stove. 

> Avoid eating foods that have been cooked for a long 

time. 

> Avoid all high heat cooking methods. 

> Never cook longer than necessary to kill microbes 

and make the food digestible. Rule of thumb: Cooking 

foods al dente is a safe method. It’s also good to know 

that foods continue to cook after they are removed from 

heat due to their internal temperature. 

Color your diet with the 

following low GI foods: 

> Vegetables such as arugula, greens, broccoli, 

cauliflower, cucumbers, eggplant, mushrooms, onions, 

bell peppers, spinach, squash, tomatoes and turnips. 

> Fruits to eat include avocadoes, lemons, limes, 

strawberries, blueberries, cranberries and raspberries. 

> Olive oil and grapeseed oil are the best fats to add to 

food after it has been lightly cooked. 

> Almonds, walnuts, hazelnuts, pecans and pistachios 

are all excellent nuts to snack on. 

> Beans such as lentils and garbanzos have a low GI, 

while grains such as barley and quinoa are best. Z 



America 

Shiitake 

mushrooms 

boost 

immune 

system ________ 

A University of Florida 

study shows that in 

participants (ages 21 

to 41) who ate a 

cooked shiitake 

mushroom every day 

for 30 days, immunity 

was increased. 

There are thousands 

of species of 

mushrooms, but only 

about 20 are edible. 

Participants ate four 

ounces of the 

mushrooms every 

day. 

The gamma delta T- 

cells and level of 

inflammatory proteins 

in the subjects’ blood, 

prior to and after the 

30 days, was 

analyzed. "If you eat 

a shiitake mushroom 

every day, you could 

see changes in their 

immune system that 

are beneficial," says 

one of the 

researchers. 

Participants were 

required not to do 

anything to 

strengthen their 

immune system prior 

to or during the study, 

such as drink tea, 

take antioxidant 

supplements, eat 

probiotics or eat more 

than seven servings 

of produce a day. 

Alcohol, which 

suppresses immunity, 

was restricted. 

under drugs 

70 

It’s only about 

the money 

Are you aware that America 

consumes half the world’s 

pharmaceutical drug supply? 

By Lorra Garrick 

PThe obscene wealth of Big Pharma 

harmaceutical companies can’t make money off of 

cured cancer patients. “Big Pharma” profits only 

off of chronically sick people. Cures for cancer, 

Alzheimer’s, diabetes, AIDS, etc., will never exist as long 

as “medications” are developed with one main purpose 

in mind: to bring obscene wealth to Big Pharma. 

Nonprofit organizations that raise money for “the 

cure” have their hopes in the clouds, because Big 

Pharma’s no. 1 goal is to develop new drugs simply to 

keep dying people alive just a little longer … so that 

doctors can keep supplying them with expensive drugs. 

Now, that might not sound so bad: keeping dying 

people alive longer. But if the goal doesn’t shift from 

making billions of dollars to finding absolute cures, 

then people will continue to suffer and then drop like 

flies from the same afflictions that have been wiping 

people out for decades. 

“We have the most expensive health care system in 

the world,” says Jacob Teitelbaum, MD (internist), 

medical director of the Fibromyalgia and Fatigue 

Centers. “Yet it’s one of the least effective and most 

dangerous in the world.” 

About 106,000 U.S. people die every year from 

adverse reactions to drugs that are properly prescribed 



Can milk 

benefit the 

brain? ________ 

Milk often gets a bad 

rap, even skim milk, 

since we’re the only 

species that drinks 

milk from a different 

species and this is 

not what nature 

intended. 

A report in the 

American Journal of 

Clinical Nutrition says 

that milk may benefit 

the brain, not just 

bones and muscles. 

Sixty participants in 

the study reported 

their milk 

consumption in the 

days just prior to a 

brain scan. The ones 

who had recently had 

milk showed higher 

levels of glu-tathione, 

an antioxidant, in 

their brains. 

Oxidative stress, 

which glutathione 

could fight, is linked 

to Alzheimer’s and 

Parkinson’s disease. 

The more milk 

subjects drank prior 

to the scans, the 

more glu-tathione 

they had. To increase 

milk consump tion, 

you should opt for 

zero-fat organic milk. 

71 

and administered — to patients in hospitals. The 

annual deaths to outpatients properly taking prescribed 

drugs is estimated at tens of thousands more. 

Because of our profit-centered health care system, 

cancer — despite decades of research involving billions 

of dollars — still remains the no. 2 killer of Americans. 

And Alzheimer’s? 

Despite decades of “research,” this common disease 

(currently afflicting over 5.2 million Americans, 10 

percent under age 65!) continues to ravage the brain of 

everyone who gets it. When it comes to advances in 

Alzheimer’s treatments compared to 100 years ago, we’re 

still cavemen carrying around clubs. 

Name one disease cure in the last 50 years 

In the past 50 years there have been magnificent 

surgical advances and development of drugs that bring 

people back from near-death, induce labor in crisis birth 

situations and keep organ-transplant patients alive. 

Indeed, some drugs have extraordinary value, such 

as epinephrine to restart a stopped heart; opioid 

painkillers used on victims of amputations, serious 

accidents and late-stage cancer; anesthetics so that 

surgery can be performed; drugs that end parasite 

infestations; and antibiotics for infections. But we still do 

not have cures for disease. 

Look at standard cancer treatment: to kill 

(hopefully) cancer, physicians sock the patient’s entire 

body with poisons that also destroy healthy tissue. And 

we still have no weapons to routinely prevent a 

recurrence. It’s hit or miss, just like 50 years ago. 

“When you hear, ‘Sixty to 70 percent of patients 

showed no signs of cancer after conventional treatment,’ 

you’re only hearing a five-year survival rate — not a 

lifetime survival rate,” says Shane Ellison, M. Sc., a 

pharmaceutical chemist from Santa Fe, NM. “They (Big 

Pharma, medical profession) treat a five-year survival 

rate as a ‘cure rate.’ It’s deceitful. After five years, over 

half the conventional patients have reoccurring cancer.” 

Actually, cures are out there, Ellison says. “Cures are 

flushed, yet cures are abundant.” Drug researchers learn 

of these cures while studying natural products to use as 

“lead” compounds. “Once they discover a cure, they 

bury the literature.” 

If this is too far-fetched to believe, it’s actually benign 

compared to other stunts that Big Pharma has pulled, 

such as manipulating clinical research data (e.g., creating 

nonexistent study participants and forged signatures, 

concealing information on dangerous side effects) so that 

the FDA could approve a hazardous drug. 

Inventing diseases for profit 

Big Pharma has actually invented medical conditions so 

it could have even more symptoms to market. Ellison 

says that ADHD is one of the most profitable invented 

conditions. “The psychiatric field is riddled with 

hundreds of illnesses that were also invented simply in 

order to manufacture a market.” 



Really bad 

duo: 

obesityand 

pesticides ________ 

A recent report in the 

Journal of Clinical 

Endocrinology and 

Metabolism says that 

the combination of 

obesity and pesticide 

exposure contributes 

more to the risk of 


disease in 

premenopausal 

women than does just 

obesity alone. 

The study included a 

look at the hormone 

disruptor DDT, which 

though banned in the 

1970s, still lingers in 

today’s environment 

— including foods. 

Inside the body, DDT 

breaks down into 

metabolites that 

accumulate in a 

woman’s fat tissue. 

As this accumulation 

grows, it can impede 

the protective effect 

of natural estrogen on 

heart health. 

The study showed 

that women with 

more metabolites in 

their belly fat were 

more likely to have 

above average blood 

sugar levels. Women 

with more of these 

estrogen mimickers in 

their blood had more 

systemic 

inflammation. 

72 

For example, “social anxiety disorder” is the 

psychiatric term for shyness. People are given drugs for 

this, even though behavior modification techniques and 

counseling can be equally, if not more so, effective. 

Or shyness may simply be a part of whom the 

person is; that individual isn’t sick at all. Maybe that 

person has simply been spending too much time around 

toxic, negative people, and the “social anxiety disorder” 

is a learned behavior. 

“Female sexual dysfunction” was an attempt to 

expand Viagra sales, and “adult attention deficit 

disorder” was created to justify advertising the children’s 

ADD drug Strattera to a whole new market: adults. 

Ellison explains, “When a natural remedy is 

identified, chemists identify the natural ingredients that 

show efficacy. The natural remedy is forgotten. 

Chemists then use a process known as combinatorial 

chemistry to design molecules that mimic the natural 

isolates. These copycats end up being toxic and less 

effective than their natural predecessors.” 

What happens when a good-faith physician attempts 

to leak out a natural cure? “Nobel laureate Linus 

Pauling went on a crusade for vitamin C’s healing 

properties,” says Ellison. “He was, and still is, lambasted 

by the media. Many have come forward with natural 

cures, but they are eventually discredited so much that 

people simply stop listening.” 

The media is controlled by Big Pharma, which 

“spends billions every year to pay for article placement 

in big news sources like CNN, USA Today and the 

NYT,” continues Ellison. The control is so pervasive 

that even fitness magazines are chock full of drug ads. 

Dr. Teitelbaum says, “There are now over 1,000 

physicians (board certified in internal medicine) who 

are on this crusade (for natural cures) — and are under 

attack by state medical boards for the crime of helping 

their patients get well.” America consumes half the 

world’s pharmaceutical drug supply. 

Fancy names to trick people 

People are attracted to the word “medicine.” Look at 

sleep drug ads, for example. The ads never refer to the 

product as a drug; it’s called “sleep medicine.” 

Insomnia can be cured naturally. Sleep drugs address 

the symptoms, not the cause, and are marketed as 

something you must take indefinitely (more big money 

for Big Pharma). 

The term pharmacotherapy is often used in reference 

to ADHD drugs. No physician would dare say, “Your 

son needs methamphetamine.” Popular ADHD drugs 

have the same chemical composition as the drugs in 

illegal meth labs. 

Ellison says, “People read or hear these words 

(judicious use of pharmacotherapy, pharmaceutical 

treatment) and think, ‘Wow, this must be something 

good!’ Since they don’t understand the term, they think 

they need a doctor to translate and begin practicing it 

on them. The whole idea of reinventing medical 

language to confuse the masses into ‘prescription 

submission’ is one reason that corporate drug sales are 

so effective today. This ‘medical speak’ is job insurance 

for physicians. It’s also a great way to hide all the 

dangers of modern medicine...since few are speaking 

the language, few can understand the dangers.” 

Most people taking drugs can’t even explain in 

layman’s terms how the drug works: “blind drug use,” 

says Ellison. “People swallow their drugs like a good 

American.” Many people can’t even name all their 

prescription drugs, much less explain what they’re for. 

How drug companies took over the FDA 

It’s truly all about the money. Ellison explains, 

“Pharmaceutical campaigning led to the passing of the 

1997 Food and Drug Administration Modernization Act 

(FDAMA). The FDAMA allows for a new drug’s 

approval based on only one clinical trial. In addition to 

lowering drug approval standards, pharmaceutical 

companies have ensured that the FDA is wellcompensated 

for their efforts.” 

This is not in alignment with having a sick person’s 

best interests in mind. 

“Pharmaceutical campaigning also led to the 

Prescription Drug User Fee Act (PDUFA) of 1992 and 

its reauthorization in 1997. The PDUFA allows the FDA 

to collect fees from pharmaceutical companies to review 

new drug applications. This sets a new precedent in 

drug approval. Previously, the United States Treasury 

funded the FDA. However, with the PDUFA, they now 

receive their paychecks directly from the pharmaceutical 

industry. This ensures that the FDA remains a lap dog to 

the pharmaceutical industry.” 

Examples of flushed cures and fraud 

Headaches and pain. “Aspirin is a knock-off of the 

active ingredient found in white willow bark,” says 

Ellison. “Willow bark has been shown to be twice as 

effective as Motrin in head-on research,” explains Dr. 

Teitelbaum. “Willow bark is very safe, where Motrinfamily 

medication (called NSAIDs) kill over 16,500 

Americans each year.” 

The natural substances glucosamine sulfate and 

chondroitin were shown to be more effective than 

Celebrex in a 2006 study by the National Institute of 

Health division of Complementary Medicine. 

“Because almost all of the study authors were on the 

drug company payroll, they misreported the data to say 

the natural remedies were not effective: Use Celebrex!” 

continues Dr. Teitelbaum. 

“Instead of looking at the actual data, the media 

largely parroted the researchers’ conclusions. This 

protected $4 billion a year in drug company profits — 

at the cost of over $3 billion a year in hospital bills to 

treat the side effects. That they picked researchers who 

were almost all (except one!) on the BP payroll to 

design and run a study on natural anti-arthritics is sadly 

the same thing they did with their depression and 

prostate studies — with equally skewed results.” 

Hyper kids. Ellison says, “Ritalin and many other 

stimulants are knockoffs of the active ingredients found 

in ma huang,” an herb. “Ritalin is an amphetamine. It 

can cause addiction and brain cell death. Despite false 

propaganda, ma huang is safe and increases mental 

focus without damaging the body. Ma huang is blacklisted, 

while Ritalin is dispensed to children.” 

Other side effects of ADHD drugs include skin rash, 

nausea, insomnia, disrupted heart rhythm, aggression 

and psychosis. 

High cholesterol. Research does not show that use of 

statin drugs (the no. 1 selling drug of all time) reduces 

mortality rates among persons with or without heart 

disease. “Yet, it does highlight a myriad of cholesterollowering-drug 

side effects that warrants a public health 



Even a little 

bit of HFCS 

hurts ________ 

When consumed for 

only 14 days by 

young healthy people, 

high fructose corn 

syrup significantly 

ups the risk factors 

for heart disease, 

says University of 

California, Davis, 

research. The study is 

the first to show that 

dose of HFCS in 

beverages directly 

relates to specific risk 

factors: a strong 

direct relationship. 

"These findings 

clearly indicate that 

humans are acutely 

sensitive to the 

harmful effects of 

excess dietary sugar 

over a broad range of 

consumption levels," 

says lead study 

author Kimber 

Stanhope. 

Hourly blood draws 

were taken at the 

start and end of the 

study to measure 

levels of triglycerides, 

lipoproteins and uric 

acid: indicators of 


disease risk. The 

increased risk was 

greater in men and 

independent of any 

weight gain. 

73 

“Here at BigPharma we’re 100% behind the benefits of spiritual and 

natural remedies, which is why we’ve developed Virtually Natural, 

a medicine to pharmaceutically enhance your experience.” 

crisis,” says Ellison. 

Depression/anxiety/bipolar disorder. Deep 

depression can be very serious, but many physicians will 

prescribe antidepressants simply if a fully functioning 

patient says, “I’m not as happy as I used to be.” 

Physicians will prescribe drugs if all the patient 

complains about is anxiety, nervousness or stress, even 

though these are perfectly normal aspects of being 

human and have a slew of natural treatments. “And an 

overall review of studies shows antidepressants to be no 

more effective than placebo!” says Dr. Teitelbaum. 

Ellison says, “The definition of being bipolar is 

slowly being broadened in order to broaden the 

market.” Nowadays, a person with mere ups and downs 

can be diagnosed as bipolar and hence be talked into 

taking drugs. 

Why does the medical profession 

go along with this? 

Big Pharma won’t push natural supplements because 

“they clash with the drug company business model,” 

says Ellison. “Natural medicine cannot be patented and 

subsequently monopolized. Only dangerous, man-made 

prescription drugs carry patent rights. And this is what 

satisfies a drug company’s voracious appetite for wealth. 

Natural cures are too cheap and don’t carry patent rights 

to make money compared to prescription drugs. And as 

long as drugs make money, the model isn’t going 

anywhere. In the drug model, success is measured by 

wealth, not health. Thus, even if it kills millions (which 

it does), it doesn’t really matter as long as it’s making 

billions (which it does).” 

Medical schools are funded by drug companies. The 

brainwashing tactics await for impressionable young 

adults, ingraining into them that the solutions to treating 

disease are drugs and cutting off body parts or removing 

organs. Medical school doesn’t teach natural treatments. 

Explains Dr. Teitelbaum, “Doctors believe in what 

they do, and think that they are protecting the public 

from natural quacks, because their medical school 

professors — often getting their research funding and 

speaker fees from drug companies — told them that it 

was unscientific quackery. Medicine in this way is much 

more of a religion than it is science. The collusion 

between BP and standard medicine to create an 

environment of misinformation, to eliminate 

competition from holistic practitioners offering cheaper 

and safer options, is fairly pervasive.” 

Another reason that medical doctors preach drugs 

over nature is that the physician risks getting his or her 

license revoked for touting natural medicine, says 

Ellison. “Doctors who don’t prescribe drugs are met 

with an army of drug reps, lawsuits and reprimands 

from state licensing boards.” 

Dr. Teitelbaum concurs fully and explains, “Standard 

physicians file a complaint with the medical board, and 

then boards ignore the scientific research and sanction 

the doctor. Standard doctors are often happy to testify 

that the holistic doctor was a ‘dangerous quack’ no 

matter how reasonable the holistic treatment. You’re 

more likely to lose your license because you cured a 

patient using natural remedies than you are if you maim 

a patient by doing surgery when drunk!” 

A common belief is that physicians get a bonus from 



Natural 

depression 

treatment: 

resveratrol ________ 

No, this doesn’t mean 

when you feel 

depressed, drink 

wine. Depression can 

be caused by social 

stress. Susan K. 

Wood, PhD, 

conducted an 

experiment in which a 

rat bullied a smaller, 

more timid rat. 

The bullied rats 

developed 

depression-like 

symptoms and 

inflammation. Rats 

that didn’t develop 

depression also didn’t 

get inflammation. In a 

follow-up experiment, 

the bullied rats were 

given resveratrol — 

the human equivalent 

of what’s found in six 

glasses of wine. This 

antioxidant blocked 

the increased 

inflammation in the 

rats’ brains and 

prevented the 

depression 

symptoms. 

Resveratrol is found 

in the skin of red 

grapes and in 

supplements. It’s best 

to get this antiinflammatory 

compound from red 

grapes and 

supplements. 

74 

a drug company based on how much of its drug they 

prescribe. 

What actually happens is that drug companies pay 

doctors “speaker fees” and “research fees” to show up at 

seminars and conferences in different cities (all 

expenses paid) and speak in support of the drug. 

The fees are not significant for most physicians 

attending the conference, adds Dr. Teitelbaum, but these 

vacation-like excursions supply continuing education 

credits that are required for medical license renewal. 

“The amounts paid to the professors giving the lectures, 

however, can be very high,” continues Dr. Teitelbaum. 

“Almost all the information physicians receive is 

paid for by drug companies who sponsor their 

conferences, journals and the drug reps. These three 

areas supply the vast majority of the info physicians 

receive, and doctors do not know the drug company is 

controlling this info, and that most of their education is 

really simply slick drug company ads masquerading as 

educational activities and science.” 

When a hospital medical director says, “There are no 

large-scale studies showing that natural supplements 

work or that you can heal illness with diet,” it’s worded 

to sound as though a lot of such research has been done, 

and results were dismal. 

But “There are no large-scale studies showing …” 

really means that there are no large-scale studies, period, 

none at all! Or, says Dr. Teitelbaum, the physicians have 

“not bothered to read the research.” 

The statement “There’s no research …” is very 

misleading. Citing the fact that the research is 

nonexistent is a profoundly weak argument against 

natural treatments. 

And there never will be large-scale human trials 

funded by Big Pharma involving natural compounds 

that show promise at conquering killer diseases. Big 

Pharma, the FDA and the medical profession will not 

profit off natural cures. 

Thus, the funding for natural-cure research is 

severely restricted. Who knows? The cure for cancer 

could be sitting inside the graviola fruit. We’ll never 

know as long as drug companies control research, 

medical schools and mainstream media. 

You’d think that Big Pharma’s top guns would still 

push for cures, if for no other reason that they themselves 

might one day be stricken with an incurable disease. 

But on their way to the top of Big Pharma’s 

hierarchy, these executives, “though often nice and wellmeaning 

people,” says Dr. Teitelbaum, are programmed 

to think a certain way, blinded by greed, and “they soon 

begin to believe their own lies. In any business, it can 

get cut-throat.” 

Solutions? 

One solution would be the requirement that state 

medical boards conduct peer reviews on the physician 

in question, says Dr. Teitelbaum. 

“For example, as an internist, I can’t review a heart 

surgeon to decide if they used the right technique. 

Medicine refuses to acknowledge holistic medicine as a 

specialty, and won’t recognize the American Board of 

Holistic Medicine (ABHM). 

“In fact, they have refused to accept any new specialties 

for over 30 years (why allow any new competition?), 

putting medicine decades behind the science. If states 

required that all holistic cases be reviewed by a peer (as is 

the case with all other cases) who is board certified in 

holistic medicine, it would largely solve the issue. In 

addition, take regulation of natural products out of the 

hands of the FDA and put it in the hands of an agency 

staffed by experts in natural medicine.” 

What can individuals do? Drug ads typically tell the 

consumer, “Ask your doctor if (drug name) is right for 

you.” 

The problem with asking your doctor is that the 

physician is getting marketed the same way that the 

public is. Your physician will most likely bounce back 

to you the same information that you’ve been drowned 

in by media outlets. 

Also, note that some drug TV commercials tell the 

viewer, “For more information on (drug name), see our 

ad in Lady’s Home Living.” By law, the TV ad must cite 

the main dangers of the drug — and usually they do — 

while the commercial shows handsome people sailing 

crystal blue waters or strolling hand in hand along the 

beach amid a brilliant sunset — a great way to soften 

the impact of hearing all those side effects. 

But the law does not require additional information. 

In fact, the TV ad’s directive to more information is 

usually only in tiny print that shows briefly at the 

bottom of the screen: See our ad in Lady’s Home Living. 

Most viewers will miss this. Secondly, how many men 

will forage through Lady’s Home Living for the ad? 

By not giving a web site address, the TV ad tricks 

people into thinking that to get additional side-effect 

information, they must go out and buy a magazine and 

rummage for the ad. 

A significant percentage of TV viewers who have 

computers will actually fall for this ruse and will decide 

it’s a hassle and won’t bother at all, not even thinking to 

check the drug’s “official” web site. 

Drug companies know this; it’s their plan, so that 

fewer people know the details, such as those listed on 

the Strattera web site: “In some children and teens, 

Strattera increases the risk of suicidal thoughts.” 

One can’t help wonder where our war on cancer 

would be if, beginning 50 years ago, all medical research 

had focused on finding natural cures without any 

consideration of profits. 

Wouldn’t it be great if all world leaders got together 

in a united front, put away their differences in religion 

and politics, and strove to find a cure for cancer? 

Wouldn’t it be great if we could do away with the riots 

in major U.S. cities and put all that energy into finding 

cures for disease? 

Maybe with the aforementioned proposed changes, 

the cure for cancer would still be years off, but at least 

we’d be accelerating closer to a host of proven, natural, 

safe treatments that, although required to take 

indefinitely, at least would keep 100 percent of cancer 

patients alive and kicking for years to come. 

And maybe, just maybe … nobody would fear 

growing old, because the daily herbal cocktail that 

prevents Alzheimer’s would have been discovered. 

Are drugs really better than nature? Maybe it’s up to 

each individual to decide, considering that many cures 

for disease may be sitting right under our noses but 

impossible to grab. 

We must examine this issue using common sense 

and personal research, and, “if we are really desperate,” 

says Ellison, perhaps settle for ingesting toxic drugs that 

merely slow down the dying process. Z 



Eat your 

fruits, 

vegetables 

and … 

pesticides? ________ 

Come on already, 

stop allowing yourself 

to think that the 

pesticide residue on 

conventional produce 

is harmless. We’re 

talking about the OP 

here, and we don’t 

mean original poster. 

OP stands for 

organophosphate, a 

poison that gets 

sprayed on crops and 

is linked to illness. 

A recent study, which 

appears in 

Environmental Health 

Perspectives, says 

that people who ate 

organic produce had 

significally lower OP 

exposures than those 

who ate conventional 

produce. 

You can’t rinse 

pesticides off, either, 

because the crops 

are treated with these 

poisons from the 

start. So even if you 

scrub a 

conventionally grown 

apple for five minutes 

with filtered water … 

what about the 

inside? How do you 

rinse off every internal 

cellular layer? 

Apples are among the 

most heavily sprayed 

crops. Other “dirty 

dozen” crops include 

strawberries, spinach, 

grapes, celery and 

potatoes. 

75 

Fat,sick and 

almost dead? 

Four best strategies to power up your trainees, by top nutrition experts 

Exercise 

By Kennie Drake 

1ARNOLD SCHWARZENEGGER said that once 

he started training, he didn’t get sick for years 

and years. Exercise works wonders in the 

human body. If you want to avoid sickness, 

exercise is the best way to do so. Exercise 

supercharges the immune system and builds the entire 

body up. It releases all kinds of beneficial elements. 

Time and again, industry and the FDA report the 

failure of various new drugs to cure illness. The failure 

rate for most drugs is massive. And although a few 

drugs do help in one area, they have side effects that are 

almost as bad as, or in some cases worse than, the 

original problem. 

Drugs can actually make you sick, not well, and are 

not the answer to staying healthy. Exercise is the key to 

staying healthy, and staying healthy is the best 

approach, rather than taking drugs. Living long and 

healthy comes from one thing, and it isn’t found in a 

bottle. It’s exercise that makes the key difference. 

Boost your immune system and mood 

Your body’s immune system is a built-in power plant to 

overcome illness. However, it doesn’t always work at 

optimum levels. If you abuse your body or simply let 

things go, your immune system won’t work at top 

levels. There’s one key to significantly elevating your 

immune system: exercise. 

Exercise makes your immune system much stronger, 

and the more powerful immune system fights off simple 

bacterial and viral infections successfully. 

Exercise also elevates your mood, a significant but 

often overlooked tool for staying healthy. Your mood 

greatly affects your health, and exercise acts as a rocket 

for your mood, quickly lifting it up. Additionally, 

exercise lowers stress levels, and arrested stress is also a 

way in which health is protected. 

Multiple benefits 

Workouts (when performed consistently) not only 

boost mood but also lower blood pressure, prevent heart 

disease and stroke, beat back non-insulin-dependent 

diabetes, benefit the back, and prevent obesity and 

osteoporosis. And exercise reduces your chances of 

getting cancer and heart attacks. 

There’s no drug that takes on all of these maladies, 

but amazingly exercise addresses each of them. Working 

out strengthens your immune system to overcome 

virtually all of these challenging illnesses. 

Exercise’s many benefits add up to lower the risk of 

the biggest issue of all — dying prematurely. 

Few people disagree on any of this, yet most 

people do not consistently exercise. This is because 

many people who think they get “plenty of exercise” 

actually get very little. Housework should not count as 

exercise. Neither should being on one’s feet “all day” at 

Costco, Walmart, Kohl’s and wherever else they run 

errands. 

If the activities of daily living truly counted as 



exercise, America would be the land of the robust, 

strong and super healthy. 

So what is real exercise, then? It includes strength 

training (e.g., barbells, kettlebells) and structured cardio 

such as with the use of cardio equipment, brisk 

walking, swimming, jogging, group fitness classes, yoga 

and Pilates. 

Plant-based 

diet 

associated 

with lower 

risk of death 

from heart 

disease and 

stroke ________ 

If you’re struggling to 

keep your diet plant 

based as opposed to 

animal based, remind 

yourself that yet 

another study links a 

pro-vegetarian diet to 

a lower chance of 

dying from heart 

disease and stroke. 

The researchers 

analyzed the eating 

habits of over 450,000 

people. A diet of 70 

percent plant foods 

meant a 20 percent 

lower risk of mortality 

from heart disease 

when compared to 

people whose diets 

were under 45 

percent plant foods. 

The results of the 

analysis were 

adjusted for things 

like exercise, alcohol 

intake, body mass 

index and smoking. 

The study’s lead 

author, Camille 

Lassale, recommends 

replacing some 

animal foods with 

plant foods rather 

than going hardcore 

vegetarian. 

76 

Keep body weight 

down 

By Mick Coe 

2THE HUMAN BODY is primarily composed 

of three substances: muscle, fat and bone 

(with blood and some connecting tissue 

interplaying between the trio). When your 

body gets larger, it’s gaining in one of these 

three areas. Once you reach adulthood, bone growth 

stops. That leaves any gains in size coming from either fat 

or muscle. 

Muscle gains are rare unless you’re in a hardcore 

training routine backed up with adequate nutrition. 

Therefore, by a process of elimination, we see that size 

gains for most people come in the form of fat. 

Unhealthy size 

Excess body fat poses a variety of problems. Cardiac 

experts unanimously recommend keeping the body 

weight down. 

Community Memorial Hospital of Menomonee Falls, 

Wisconsin, points out: “Being excessively overweight is 

a risk factor for many illnesses, including heart disease 

and stroke. Excess weight increases the strain on the 

heart and contributes to high blood pressure, high 

blood cholesterol and diabetes.” 

How many fat 80-year-olds have you seen lately? 

The stark truth is that fat people don’t make it deep into 

old age. The few who do are confined to scooters or 

need walkers. 

The course for the overweight is a premature death, 

along with painful knees, hip degeneration, vertebral 

disk degeneration and diminished overall mobility. Ever 

notice that outspoken advocates of “fat acceptance” who 

appear on TV tend to be on the young side? Where are 

the 50-plus advocates? 

Excess fat tends to show up most predominately in 

the middle of the body (the “apple shape”), and that 

equates to real trouble. The Boston Medical Center 

states: “New studies on the relationship between waist 

size and the risk for developing heart disease, diabetes 

and other illnesses suggest that some belt-tightening 

may be in order. The circumference of the waist appears 

to be a better predictor of disease than calculating body 

fat using weight-to-height or waist-to-hip ratios, 

researchers have found.” 

Waist size correlates to blood pressure, cholesterol 

and blood glucose issues. However, people who are pear 

shaped, with excess fat built up in the thighs, glutes and 

arms, aren’t off the hook from potential disaster. 

Though being “thin” is a risk factor for osteoporosis, 

it’s being thin in the absence of weight-bearing exercise 

that’s the real risk factor! 

In a study published in the New England Journal of 

Medicine (April 2003), researchers Eugenia Calle, PhD, 

and colleagues determined that overweight and obesity 

may account for 20 percent of all cancer deaths in U.S. 

women and 14 percent in U.S. men. That means 90,000 

cancer deaths could be prevented each year if Americans 

could only maintain a normal, healthy body weight. 

Fat, sick and almost dead 

Research consistently points to a huge problem with 

obesity — it clearly damages the human body. Consider 

the following: the primary physical consequence of 

obesity is atherosclerotic cardiovascular disease 

(ASCVD). The Journal of Clinical Endocrinology and 

Metabolism (June 2004) points out that obesity acts on 

many metabolic pathways, producing many potential 

risk factors. Here are some of the many ways in which 

obesity harms the human body: 

Bone health is negatively affected by obesity. 

Research presented at the Radiological Society of North 

America (2010) revealed that abdominal obesity is a risk 

factor for both bone loss and osteoporosis. 

Researchers and physicians have long known that 

abdominal fat has a strongly negative effect on the body, 

including issues such as heart disease and diabetes. 

They are now discovering it can affect the lungs. Studies 

now show that abdominal fat is linked to the 

development of asthma. 

The findings on the asthma/belly fat risk were 

presented at the European Respiratory Society’s Annual 

Congress in Amsterdam (2011). People with abdominal 

fat have a higher tendency to develop asthma. 

People who are overweight have a higher incidence of 

migraine headaches than do those with a smaller 

waistline, according to research presented at the American 

Academy of Neurology’s 61st Annual Meeting (2009). 

Middle-age people who have a large midsection have 

a higher probability of having dementia when they 

reach their 70s. Research found that the people who had 

the largest bellies were approximately three times more 

likely to develop dementia than those who had the 

smallest waistlines. 

Obesity is one of the most expensive factors in health 

care. Obesity is even more expensive for health care than 

smoking, according to a study published in the Journal of 

Occupational and Environmental Medicine (April 2012). 

The costs associated with obesity were almost 50 

percent higher than those associated with smokers, and 

for the morbidly obese, the costs were exponentially 

higher. 



Vitamin ________ D 

Vitamin D is a very 

important 

macronutrient for 

those wishing to build 

muscle. A 

macronutrient is the 

term given to 

nutrients that the 

body needs in 

relatively large 

amounts. Vitamin D is 

vital for the muscle 

building process 

because it supports 

the nervous system 

and musculo-skeletal 

system. 

Perhaps most notable 

about this nutrient is 

its importance for 

bone health. Though 

training with weights 

makes bones 

stronger, bones that 

are suffering from 

vitamin D deficiency 

will not be strong 

enough to support a 

bodybuilding regimen. 

It’s a two-way street, 

because working 

muscles pull on 

bones, making the 

bones denser, but 

weak, sick bones 

cannot support a lot 

of pulling. 

Vitamin D is found in 

many fortified foods 

such as milk, cereal 

and bread, and the 

body also 

manufactures this 

macronutrient from 

sunlight exposure (10- 

15 minutes a day is 

adequate). Daily 

dose: 400-1,000 IUs. 

Overdosing can be 

toxic, as this vitamin 

is not water soluble. 

77 

A lot of extra pounds in the abdominal area and 

obesity measured by BMI are both big factors causing 

higher health care costs. The higher the BMI rating, the 

higher the health care costs. 

Obesity increases the probability of problems during 

pregnancy. The possible issues include complications for 

both the mother and the baby. 

A study published in The Journal of Maternal-Fetal 

and Neonatal Medicine (2012) found that obesity issues 

in pregnancy include premature labor, hypertension, 

gestational diabetes, macrosomy of the fetus and 

unexplained death during labor. 

Depression is more likely to be an issue for obese 

people. The link between obesity and depression was 

strongest for those in high socioeconomic status 

categories and for women, according to a study 

published in Clinical Psychology: Science and Practice 

(March 2008). 

Women who are obese have an elevated risk of 

breast cancer, as noted in a study in Nutrición 

Hospitalaria by the University of Granada. The risk is 

particularly high for those who are morbidly obese. The 

study found that obesity was the most relevant factor 

for the early development of breast cancer. 

Being very overweight directly affects the heart, 

including changing the size and structure of the heart 

and its electrical function. The excess fat strains the 

heart and elevates blood pressure. Researchers are now 

finding that obesity also causes electrical abnormalities 

in the heart chamber itself. 

A lot of excess body fat, when combined with 

diabetes, increases the risk of heart disease twofold. 

Obesity is at least as great a risk factor for heart failure 

as it is for stroke or heart attack. 

Overweight men have a higher prevalence of low 

testosterone levels than do men who carry less body 

weight. Research presented at the Endocrine Society’s 

94th annual meeting noted that low testosterone levels 

are common in overweight men with prediabetes. 

Researchers at Penn State University found that obesity 

is a contributing factor to sleepiness during the day. They 

pointed to weight loss as one of the primary steps to 

overcoming the excess sleepiness that many experience. 

Studies at Mayo Clinic have linked obesity to liver 

cancer. Mayo Clinic researchers also believe there’s a 

link between high levels of body fat and rheumatoid 

arthritis. The Mayo studies found that a history of 

obesity puts women at significant risk of developing 

rheumatoid arthritis. 

Obesity is a known risk factor for developing type 2 

diabetes, and the longer a person is overweight, the 

higher the odds are that type 2 diabetes will result. 

Findings published in Arthritis and Rheumatism point 

to a link between obesity and gout. The study 

concluded that reducing excess weight could help 

prevent further escalation of gout and hyperuricemia in 

the population. 

Research indicates that obesity is a known risk factor 

for fertility problems, with severely obese women much 

less likely to achieve pregnancy when compared to 

normal weight women, according to a study in the 

journal Human Reproduction (December 2007). 



Why doesn’t 

food 

addiction 

involve 

healthy 

foods? ________ 

Why is it that when 

someone struggles 

with food addiction, 

the menu is always 

laden with processed 

foods full of additives 

and especially sugar? 

University of Michigan 

researchers wanted 

to find out. 

But unfortunately, the 

researchers couldn’t 

nail the explanation. 

We all know that 

highly processed 

foods just taste so 

good, but this isn’t 

what drives the 

addiction, since many 

people — though 

loving these foods — 

won’t overeat them. 

It’s not known if such 

foods can bring out 

addiction-like 

responses. What’s 

known is that 

unprocessed foods 

like tuna and brown 

rice were not linked 

to addictive eating 

behavior. 

Perhaps foods like 

pizza, nachos and 

candy have 

“rewarding” 

properties, says the 

lead study author, 

Erica Schulte. The 

specific properties of 

junk foods that fuel 

addiction have yet to 

be identified. 

78 

Detoxification 

By Damian D. Dubé 

3A TOXIN is something that interferes with 

normal physiology and negatively affects 

bodily function, negatively affecting one’s 

health, metabolism and athletic 

performance. 

Toxins are present in what we eat or drink, what we 

apply to our skin and hair, what we use to wash our 

clothes and sanitize our homes and workplaces, and 

pharmaceuticals, both prescription and over-thecounter. 

Electronics such as cell phones, computers and 

wireless devices also emit toxins that can wreak havoc 

on our cells and overall health. 

At any given moment of every day, cells of the 

human body are performing an unimaginable number 

of functions, all of which generate waste. That waste is 

then eliminated to ensure your survival. For example: 

> If you don’t rid yourself of carbon dioxide, you 

will asphyxiate. 

> If you don’t remove uric acid, you can develop 

gout or heart disease. 

> If you don’t rid yourself of food debris, you may 

develop bowel disease. 

> If you don’t remove homocysteine from the 

breakdown of certain amino acids, you’re more likely to 

develop Alzheimer’s and heart disease. 

If toxins are not dealt with in a timely manner, your 

systems are overworked. Your body has its own built-in 

mechanisms to remove all those aforementioned waste 

products, or toxins, to prevent disease. 

However, especially in today’s world, most of us are 

accumulating toxins at a much greater rate, and the 

body can’t keep up with the removal process. Therefore, 

it’s necessary to provide some assistance with the waste 

removal. 

How do we safely and effectively remove toxins from 

the body? Although cleaning up one’s diet can help with 

subtle detoxification over a prolonged period of time, as 

mentioned, it’s more and more essential to periodically 

perform an intense detoxification program. Be careful 

when choosing a detoxification program, however. 

It’s not recommended to pick up a commercial detox 

off the shelf at the local health food store, as most focus 

only on releasing toxins from your tissues but do 

nothing to fully remove them from the body. 

An effective detoxification/cleanse is a compilation of 

many bodily systems and organs working together to 

neutralize and eliminate toxins from the body. This 

process involves the liver, kidneys, lungs, intestines, 

skin, lymphatic and circulatory systems. 

First, we need to release the toxins from the tissues 

in which they are stored, typically fat tissue. The 

enzymes of the liver help to convert those toxins from 

fat-soluble to water-soluble molecules. 

The liver then attempts to neutralize those toxins, 

but in order to do so, it requires an abundance of 

energy, vitamins, minerals, nutrients and antioxidants. 

Once the toxins are neutralized, they are circulated 

through the blood into the kidneys and released 

through the urine. If they are not neutralized, the 

kidneys will not pick them up, and they will continue 

to circulate and be deposited back into the fat tissue, 

where they will continue to cause damage. 

To initiate this process, one should start by going on 

an elimination diet, eliminating all foods that are acidproducing, 

like processed foods, red meats, dairy, sugar, 

eggs, grains, coffee and alcohol, among others. 

Starting and ending your day with at least 16 ounces 

of filtered water will also assist in flushing waste from 

the body. 

Also during this phase, try reducing exposure to 

environmental toxins like aluminum or Teflon pans, 

fluoride toothpaste, aluminum- containing 

deodorants, chemical cleaning supplies and electronic 

and wireless devices. Also consider adding a filter to 

your water source, both for drinking and for bathing. 

After about a week, you would begin the 

detoxification process by cleansing and fasting. Generally, 

this would be two liquid meals containing a juiced blend 

of alkaline-forming fruits and vegetables, nuts and seeds, 

and a third meal containing animal proteins like wild 

game, chicken or coldwater fish, plus dark green 

vegetables like kale. Attempt to consume as much raw 

food as possible, at least 51 percent of the diet. 

You would also consume an abundance of 

supplemental nutrients, vitamins, minerals and 

antioxidants. Those extra nutrients will aid in the 

energy production for the detox to be successful and the 

neutralization and elimination of those stored toxins. 

Upon completion of the third week, you will have 

increased mental clarity, improved bowel movements, 

improved metabolism and weight loss, increased energy, 

improved sleep and much more. 

Because this method is a rather intense one, it’s 

recommended to seek out a qualified practitioner with 

proper credentials to assist with such a program. 

If any of the following conditions apply, you should 

refrain from performing a cleanse/detoxification 

program without first consulting with a qualified 

practitioner: 

> You’re pregnant or nursing 

> You’re type 1 diabetic 

> You’re rapidly losing weight due to advanced 

cancer 

> You’re taking medications that require stable blood 

concentrations, such as blood thinners, anti-arrhythmics 

or anticonvulsants 

> You have any other disease that requires close 

monitoring and in which changes in your body 

chemistry may be detrimental. 

Avoid cancer! 


4CANCER is the modern plague. The 

plagues of the past might have killed a 

few million people over a span of a few 

years. Cancer, on the other hand, has 

been killing millions of people every 

year for decades. In 2008-2009, cancer deaths reached 

7.5 million globally. 

The risk of getting cancer is now great. A 2011 U.S. 

National Cancer Institute report found that 45 percent 

of U.S. men and 38 percent of U.S. women will develop 

cancer in their lifetimes. And about one in five people 

will die from cancer. 

The most prevalent cancers include those of the 

breast, prostate, colon and bladder, and melanoma and 



Add coconut 

oil to 

exercise for 

lower blood 

pressure ________ 

Coconut oil has 

gained a lot of 

attention recently, 

and for good 

reason. It’s getting 

closer and closer to 

qualifying as a 

superfood. 

A study in Applied 

Physiology, 

Nutrition, and 

Metabolism reports 

that the 

combination of 

coconut oil and 

exercise in 

hypertensive rats 

brought the 

animals’ blood 

pressure back to 

normal. 

Exercise only, or 

coconut oil 

supplementation 

only, reduced the 

high blood pressure 

but did not bring it 

to a normal level. 

How can you get 

more coconut oil 

into your diet? 

Whatever oil you 

cook with, replace 

with coconut oil. It 

doesn’t degrade 

from heat like olive 

oil does. For 

example, use it for 

scrambling eggs or 

making omelets, 

stir frying 


frying salmon 

patties. 

79 

lymphoma. According to the CDC, nearly 20 million 

people have been diagnosed with cancer — 8.5 percent 

of the U.S. population. 

Doctors and researchers have been struggling to get a 

grip on cancer for decades. Billions have gone into cancer 

research over the past three decades. While radiation and 

chemotherapy are extending survival rates (though not 

by a lot), cancer incidence is still out of control. 

That’s because this disease, unlike the plagues of the 

past, is not a communicable disease. People do not 

“catch” cancer. Rather, cancer is a genetic anomaly. A 

cellular abnormality. A cell in the body becomes 

deranged and turns against the body. 

So what is DNA anyway? 

DNA is a huge stacked chain of amino acid sequences 

linked to a sugar-phosphate “backbone.” DNA is like a 

computer language. Computer machine language uses a 

binary system of bits and bytes to instruct the computer. 

The DNA of the cell is arranged very similarly. 

Instead of a two-state binary bit, DNA uses a 

quaternary (four-state) system in the form of one of 

four amino bases — adenine (A), cytosine (C), 

guanine (G) or thymine (T) — tied to a sugarphosphate 

backbone. 

Just as a byte uses eight bits of on-off states to make 

an instructional word, a DNA “word” contains a 

combination of three of these four aminos into a “byte” 

size of three — called a codon. A codon could be AGC, 

ATC, TAG and so on. 

This four-bit, three-byte system allows for a vast 

number of possible codon arrays, rendering a 

sophisticated instructional language within each cell. And 

a typical chromosome contains over 220 million codons! 

This huge arrangement of “bits and bytes” of DNA 

might be compared to an encyclopedia filled with 

words, sentences and paragraphs. And cancer is like 

rearranging one of the paragraphs in this encyclopedia. 

Even such a small rearrangement can have vast 

implications. Just a small change in our DNA will trip up 

the cell’s operations. The cell then begins to act abnormally. 

For example, a deranged fat cell, instead of 

processing glycogen and accumulating simple fat, might 

start accumulating brown fat, toxins and proteins from 

neighboring tissues. 

Just one demented cell may not be dangerous. But 

because our cells are programmed to multiply and create 

copies, a deranged cell can make countless unhinged 

copies. As these copies multiply, they will develop a sort 

of tissue structure — almost like an organ. 

In fact, most derangements of DNA become tied to the 

cell’s survival instincts, which means that the clump of 

multiplying cells — now a tumor — will begin to arrange 

for its own survival. It might hijack some of the body’s 

small blood vessels to feed itself, as if it were an organ. 

These smart cancer cell colonies might also send off 

“carriers” to other parts of the body to grow elsewhere. 

This is called metastasizing. 

The process of derangement is 

quite normal in the body 

The body’s immune system is used to this and has a 

number of immune strategies to remove these cells. 

Even the healthiest body will constantly be producing 

cancerous cells. But the healthy immune system will 

quickly kill and remove them before they have a chance 

to get out of control. 

In the worst case, the immune system stimulates the 

production of a cytokine called the tumor necrosis 

factor — or TNF (“necrosis” means to kill). The TNF 

can reach into a cell through special receptors called 

TNF receptors on the cell’s surface and cause the cell to 

implode and die. 

How do tumors form then? This is the crux. The 

immune system in a cancerous body has been 

compromised. The immune system’s ability to remove the 

cancerous cells before they multiply has been weakened. 

How does the immune system 

become compromised? 

Today our environment, foods, goods and waters have 

become toxic. They contain numerous poisons in the 

form of synthetic and unnatural compounds, and we are 

ingesting these compounds as we breathe, eat, drink 

and live. Here is a summary of common toxin sources: 

Foods contain numerous preservatives, anti-caking 



Cancer cells 

duck for 

cover when 

olive oil is 

around ________ 

The oleocanthal 

substance in extra 

virgin olive oil 

causes cancer cells 

to die. Cancer cells, 

like all cells, contain 

structures called 

lysosomes which 

store waste. 

The oleocanthal 

compound destroys 

the cancer cell’s 

lysosomes, killing 

the cancer cell 

within 60 minutes. 

However, the 

lysosomes of 

normal cells are not 

affected. This 

report is in 

Molecular & Cellular 

Oncology. Olive oil is 

looking good as a 

potential cancer 

treatment. 

Olive oil is a staple of 

the Mediterranean 

diet, but don’t 

assume you’re on 

the Mediterranean 

diet just because 

you use olive oil. 

There’s more to this 

heart healthy diet 

(which is also 


reduced risk of 

cancer) than just 

eating olive oil. 

For example, red 

meat is limited to 

just two or three 

servings per month, 

and frozen dinners 

are forbidden due 

to their processed 

nature. 

80 

agents, food additives, food colors, heavy metals and 

overly processed ingredients. Overcooked foods also 

produce carcinogens, such as acrylamide and 

heterocyclic amines. 

Water contains various compounds such as PCBs 

and other bisphenol compounds, dioxin, chlorine 

metabolites, pesticides, herbicides, petroleum byproducts 

and nitrates. 

Skin lotions contain various cancer-causing 

chemicals such as benzophenone-3, homosalate, octyl 

methoxycinnamate and octyl-dimethyl-PABA. 

Paints, thinners, shampoos and soaps contain 

various volatile organic compounds such as benzene, 

dioxin, formaldehyde butane and chlorinated chemicals. 

These are absorbed into skin and get into tissues. 

Cars and toys are full of plasticizers such as 

phthalates and bisphenol-A, formaldehyde, heavy 

metals and other toxins. 

Houses, clothes and furniture contain various 

pollutants such as asbestos, formaldehyde, radon and 

polybrominated diphenyl ethers (PBDEs). 

Indoor and outdoor air contains excessive carbon 

monoxide, nitrogen dioxide, sulphur dioxide, ammonia, 

various particulates, chlorofluorocarbons (CFCs), radon 

daughters, and a variety of toxic metals and volatile 

organic compounds (VOCs). 

Medicines contain significantly toxic synthetic 

compounds, many of which are known to poison the 

body and damage the liver. For this reason, 

pharmaceuticals are now a leading cause of poisoning in 

the U.S., and poisonings have tripled since the 1980s. 

The list goes on ad nauseam. A 2010 study 

conducted by Minnesota’s Department of Health found 

that foods, water and everyday consumer items are 

exposing us to 1,755 chemicals. 

Most of these synthetic compounds must be broken 

down and removed from the body in order for us to stay 

alive. Our bodies can accumulate some toxins, but only 

to a degree. At some point, toxic buildup within the 

body will stop metabolism completely. This is called 

being poisoned. 

How does the body get rid of these toxins? The 

immune system. The various immune cells, together 

with the liver, kidneys, colon and gallbladder, must 

mobilize and break down and flush each compound out 

of the body in order to keep organs and cells operating. 

Our immune systems are strained and 

stressed by this avalanche of toxins 

We might compare the situation to dirt. Most of us keep 

our houses clean by periodically sweeping or vacuuming 

the dirt and dust from shelves, floors and carpets. Most 

of us easily keep up with the dirt and dust accumulation 

with a weekly or semi-monthly house cleaning. 

But let’s say that a dump truck full of dirt 

accidentally backs into our front lawn and crashes into 

our living room, dumping an entire truckload of dirt 

into the living room — filling up the house with a huge 

pile of dirt. 

Would our weekly dust-and-vacuum routine clean 

up this quantity of dirt? Hardly. This truckload of dirt 

would inundate the house. We’d be shoveling out dirt 

for weeks. And what would happen if the dump truck 

came every day? 

This is comparable to the avalanche of toxins being 

dumped into our bodies today. Our bodies are getting 

completely inundated with toxins. The immune system, 

liver and kidneys are overworked trying to break down 

and remove these toxins as fast as they come in. 

Most of the immune system is not simply 

overworked; it’s suppressed. This is called 

immunosuppression. 

This simply means the immune system is spread too 

thin for the amount of toxins. This allows toxins to 



On a diet? 

Avoid sad 

movies ________ 

Watching a sad 

movie may make 

you eat 28 to 55 

percent more 

popcorn, says a 

study from the 

Cornell Food and 

Brand Lab. People 

who viewed Love 

Story ate 28 percent 

more popcorn than 

people who 

watched the 

comedy Sweet 

Home Alabama. 

This data was 

derived from 

retrieving the 

discarded popcorn 

containers in the 

trash bins for the 

movie theatres. 

For the sad movie 

Solaris, moviegoers 

ate 55 percent 

more popcorn than 

those who viewed 

My Big Fat Greek 

Wedding. However, 

the study also 

notes that if you 

watch a tearjerker, 

you may also end 

up eating more 

healthy food if it’s 

right there. Action 

movies can also 

bring out more 

action with the 

hand grabbing at 

nearby food. 

overwhelm cells and derange the DNA. It also allows 

the resulting cancerous cells to multiply virtually 

unencumbered. They are given carte blanche to grow 

and metastasize into other regions of the body, 

eventually suffocating our metabolism. 

Lung cancer, for example, is often the result of an 

extended avalanche of toxic air in the form of cigarettes 

or secondhand smoke. For the first few years of 

smoking, the person’s immune system might be pretty 

strong and able to remove most of the synthetic 

compounds from the cigarettes. 

But over time, the immune system gets spread thin 

and/or just can’t keep up with the removal process. As 

the person ages, the lung cells get overloaded with these 

toxins, which include formaldehyde. 

A toxin-bombarded cell must adapt 

The cell adapts through a genetic process called 

accommodation. Let’s say the toxin is formaldehyde. 

When the cell allows formaldehyde to enter and become 

part of its metabolism, this accommodation comes with 

a cost. 

Formaldehyde, for example, causes the amino acids 

within DNA and RNA to cross-link, producing 

abnormalities that change the cell’s DNA coding, 

causing abnormal cellular function. 

This changing of the cell’s DNA produces an array of 

consequences. We might compare this to what happens 

when one thing in the past is changed in a time 

machine story. That one change sets off a chain reaction 

of changes, resulting in a complete derangement. 

The cancer cell’s DNA/RNA derangement can also 

produce a type of protein that inhibits the cell’s lastresort 

self-destruct switch — the p53 gene. The p53 

gene typically causes a cell to self-destruct when it 

becomes irreversibly polluted. 

Once the p53 gene becomes blocked, the cell can 

expand quickly and even take over a tissue system. 

The extent of a cell’s cancerous derangement will 

largely depend upon the location and function of the 

cell. Cells within the lungs, responsible for tissue 

flexibility and expansion, for example, might become 

hardened (sclerotic) and largely unproductive. 

As these sclerotic cancerous cells multiply, they form 

tumors, which prevent the surrounding lung cells from 

doing their job. Their genetic upheaval passes on to 

next generations, literally suffocating the body. 

Note that if a person puffed on a cigarette once or 

twice in a lifetime, that person would likely not contract 

lung cancer. Here the immune system is typically strong 

enough to remove such a small dose of formaldehyde 

before it enters any cells. Or if it did enter some cells, 

the immune system could readily remove those 

poisoned cells by the TNF or p53 process. 

But the avalanche of formaldehyde and other toxins 

from years of smoking or living with someone who 

smokes, combined with an inundation of other toxins 

from the environment, will spread the immune system 

too thin. It simply cannot keep up with such a 

bombardment of toxins over a period of time. 

smoke. Or we might live in a house or workplace that 

exposes us to significant airborne toxins. 

So we have to look at and reduce all possible 

environmental exposures, at home, work and play. We 

should also look at our diet, choice of consumer goods, 

lotions and so on to reduce our total exposure levels. 

But we can reduce exposure only so much 

We can also increase the strength of our immune 

system. This strategy can be multipronged: 

Exercise increases the speed at which the body 

detoxifies because circulation is increased, liver activity 

is increased, exhalation is increased and other 

detoxification measures are revved up. 

Periodic detoxification such as a one-day fast every 

couple of weeks is also a good strategy to lessen the 

burden on the immune system. 

Sunshine also reduces cancer risk. Researchers have 

found that vitamin D produced from the sun stimulates 

immunity and decreases cancer rates in sunny regions. 

Healthy weight decreases cancer risk. Obesity has 

been linked to cancer in several studies. Obesity 

severely depresses the immune system and overwhelms 

it with work to keep it clean. 

Eating foods that contain antioxidants and plantbased 

anti-cancer agents aids the immune system in 

doing its job at removing toxins. Antioxidants neutralize 

many toxins in the form of radicals before they can 

damage tissues and burden immune cells. 

Phytonutrients such as gallic acids, catechins, 

procyanidins, tannins, luteolins, polyphenols, 

chlorophyll and others have been shown to not only 

neutralize toxins but also stimulate the immune system’s 

ability to clear out poisoned cells before they multiply. 

Practically every plant food is anticarcinogenic from 

either the ability to neutralize oxidative radicals or the 

ability to stimulate the immune system — and typically 

both. 

Various spices have also been shown to be anticarcinogens, 

including turmeric, garlic, ginger, basil and 

rosemary. Medicinal mushrooms such as reishi and 

maitake have also shown significant anticancer 

properties in research. 

Many of these herbs and mushrooms actually 

stimulate the immune system’s ability to remove 

cancerous cells. They might stimulate the TNF system 

or stabilize the p53 switch, giving the immune system 

the ability to pick off cancer-forming cells and tumors. 

Probiotics also stimulate and support immunity. 

They constitute a significant amount of the body’s 

overall ability to combat and remove toxins. Fermented 

foods and probiotic supplements strengthen probiotic 

colonies. 

It’s also important to note that there is, to some 

extent, a genetic component to developing cancer. This 

is why young children get cancer; they haven’t lived 

long enough for their bodies to accumulate the toxic 

overload that adults’ have — yet even preschoolers are 

diagnosed with cancer. Nevertheless, the environment 

plays a significant role in the big picture of things. 

81 

So how can we avoid cancer? 

This is a tricky question, because it largely depends 

upon a combination of toxin exposure and the strength 

of our immune system. 

For example, while we might eat well, we may also 

live with a smoker and thus deal with secondhand 

The real cure 

Humanity’s great synthetic experiment has failed. We have 

produced the greatest plague in human history. Causing 

over seven million deaths a year, this plague is and will be 

unstoppable until we stop producing carcinogenic 

compounds. This is the only real cure for cancer. Z 



Energy 

drinks and 

cardiac 

events ________ 

A Mayo Clinic study 

says that “energy 

drinks” spike 

resting blood 

pressure in people 

who don’t normally 

consume caffeine. 

The study’s lead 

author, Anna 

Svatikova, MD, says 

that people “should 

use caution when 

using energy drinks 

because they may 

increase the risk of 


problems, even 

among young 

people." 

If you’ve been 

thinking of buying 

one of these (there 

are just so many on 

the market, but 

they’re all basically 

the same cocktail of 

chemicals), ask 

yourself just why 

you want to. Is it 

because the 

biggest guys in the 

gym drink them? 

Don’t believe for a 

second that energy 

drinks could give 

you massive pecs 

and the ability to 

bench 415. Even if 

you get thirsty 

during workouts, 

you’re far better off 

drinking water, or 

fresh squeezed 

juice diluted with 

water. 

82 

Obesity and 

hypertension 

So, can someone who is overweight (in terms of 

weight to height) be healthy? Absolutely! A sixfoot-tall 

male bodybuilder who weighs 240 

pounds would be considered overweight by the 

standard height and weight tables, as well as the BMI: 

body mass index. 

The lean muscle packed on his frame may be 

reflected on the scale; however, muscle is active 

metabolic tissue (burns calories) and does not affect the 

body in the same manner that adipose tissue (fat) does. 

Obesity has been on the rise in the U.S. for some 

time and, according to some, may be reaching epidemic 

levels. There are a number of health risks from excess 

body fat, none of which exercise alone will alleviate. 

I have firsthand experience with one of them, 

hypertension. No matter how much I watch my salt 

intake, no matter how much I exercise, if my body fat 

gets too high, I become hypertensive. 

The reason is simple, in that fat in the body needs 

oxygen in order to sustain itself. As a result, “extra” 

blood vessels are needed to circulate more blood to the 

fat tissue, increasing the heart’s workload. The added 

circulating blood translates into more pressure on the 

artery walls, increasing blood pressure. 

Excess body fat is also a major contributing factor 

for type 2 diabetes. Too much fat will cause insulin 

resistance which elevates blood sugar. Keeping fat stores 

at lower levels helps mitigate the risk of developing type 

2 diabetes. 

Hypertension and diabetes aren’t the only risk factors 

caused by excess body fat. Hardening of the arteries 

(atherosclerosis) is present far more often in obese 

people than in those who are not obese. 

— Douglas Schweitzer 

Six nutritional 

strategies to 

prevent toxicity 

HERE’S HOW you can balance your diet and 

supplement intake to prevent nutrient toxicity and 

deficiency, which cause sickness and disease. 

1: Get plenty of vitamin C 

The most well-known vitamin deficiency is that of 

vitamin C. Scurvy results from the lack of vitamin C 

intake. Centuries ago, doctors determined that sailors at 

sea acquired scurvy due to limited intake of citrus fruits. 

Vitamin C deficiency is easily negated with the 

consumption of fruits and green vegetables such as 

oranges, grapefruits, guava, spinach and Brussels 

sprouts. 

Vitamin C is water soluble, washed out of the body 

when an excessive amount is present. The main 

symptom of vitamin C excess is a temporary case of 

diarrhea. 

2: Get plenty of vitamin D 

Deficiency of vitamin D is theorized to be a contributing 

factor to several potential debilitating disorders such as 

rickets, multiple sclerosis (MS) and osteopenia. Vitamin 

D is naturally present in only a handful of foods, and 

wild-caught coldwater fish is the best food source. 

You should eat salmon, tuna or mackerel two to four 

times a week to increase your vitamin D intake. 

You should also receive medical testing if you believe 

you’re vitamin D deficient. If testing reveals a deficiency, 

a medical professional can recommend several options 

for vitamin D supplementation. 

The best source of vitamin D is the sun. Ten to 15 

minutes of skin exposure to direct sunlight at times 

other than 10 a.m. to 3 p.m. provide a healthy quantity 

of vitamin D. 

3: Get plenty of iron 

A common mineral deficiency involves iron. This multifunctioning 

mineral functions mostly in the blood. 

Females in their productive years are most prone to iron 

deficiency due to menstruation. Individuals who 

consume an excessive amount of antacids are also 

susceptible to iron deficiency. 

Symptoms of iron deficiency include fatigue, 

weakness and inability to concentrate. Low amounts 

may lead to anemia. Iron-containing foods include 

lentils, venison, spinach, beets and beet juice. 

Iron toxicity mainly occurs from excessive iron 

supplementation. Acute iron poisoning can be deadly. 

Symptoms include shock, nausea and vomiting, and 

when the excess is chronic, symptoms include loss of 

appetite, fatigue and weight loss. 

In recent years, excess iron intake and storage have 

been theorized to be contributing factors in the 

development of heart disease, cancer and rheumatoid 

arthritis. 

Iron deficiency and toxicity can lead to serious 

health conditions. Work with a registered dietician or 

medical professional to determine your nutritional and 

supplementation strategies for iron consumption. 



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Dandelion Is 

one of the 

best herbal 

remedies ________ 

Yes, those annoying 

little yellow flowers, 

considered weeds, 

can help men and 

women lose weight. 

Dandelion can be 

made into tea, and 

many health food 

stores sell 

dandelion 

supplements as 

well. 

This herbal remedy 

helps in a weight 

loss approach by 

detoxifying the 

body, flushing out 

the toxins that can 

make weight loss 

more of a struggle. 

It also slows 

digestion, helping 

you feel full longer. 

You could make a 

detoxifying drink 

simply by brewing 

green tea with 

dandelion in it. Add 

some stevia and 

you’ll be on your 

way with your fat 

loss program. But 

don’t think that 

drinking this 

beverage will offset 

loading up on the 

fried chicken and 

buttermilk biscuits. 

83 

4: Nutritional strategies 

In most cases, nutrient toxicity and 

deficiency are preventable. 

Develop a dietary plan involving 

an assortment of different foods. 

Vary your diet as much as 

possible to prevent underintake 

or over-intake of specific 

nutrients. Don’t get caught up 

in the hype that one healthy 

food should be eaten in 

abundance over other healthy 

foods. Select a wide spectrum of 

healthy foods. Prepare your food 

in a variety of forms. Ensure you 

get all the required nutrients to 

prevent deficiency. 

5: Dietary journal 

Maintain a dietary journal; be as detailed 

as possible; record foods and supplements 

consumed, amounts taken in and how 

the foods were prepared, and review your 

notes on a regular basis. This valuable 

information provides insight into the 

prevention and management of nutrient 

deficiencies and toxicities. A detailed 

dietary journal allows you to notice the 

frequency of your consumption of each 

food. 

Adjust your intake accordingly to 

combat over-consumption of a specific 

food. Amend your nutritional strategies if 

you detect a lack of a specific food or 

food group. 

6: Supplementation 

Proper supplementation benefits athletes 

and non-athletes at all fitness levels. Too 

much of a good thing can lead to 

negative consequences. Ingesting 

excessive quantities of individual 

nutrients through supplementation 

leads to nutrient level imbalances and 

symptoms. 

Replacing real food with 

supplementation is a mistake. Most 

fruits and vegetables contain nutrients 

in the levels that people have consumed 

for hundreds of generations. 

Supplements are exactly what their 

name implies. They are supplemental 

additions to proper nutrition. 

Avoid preventable nutrient toxicity 

by incorporating supplementation only 

when necessary. If a medical test reveals 

a specific nutrient level is below normal, 

then supplementation should be 

utilized. 

Prevent and manage toxicity and 

deficiency to live a healthier and fitter 

life. Devise a dietary plan containing a 

variety of healthy foods. Maintain 

healthy nutrient levels by constantly 

modifying your food consumption to 

coincide with your dietary needs. 

— Dr. Donald A. Ozello 



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