healthhabits corn sugar nutrition health

John Oliver Bitch Slaps the Sugar Industrial Complex

For years & years & years, health nerds like me have used websites like this to:

  1. inform the public about the health problems caused by the over-consumption of sugar, and
  2. shame the processed food industry into cutting back on added sugars

And for years & years & years, most “normal” people never heard our tiny online cries from the health & fitness wilderness. The fact is, no one likes to be told that everything we eat is bad for us…especially from a bunch of health nazis with six-packs and personal trainers.

But recently, the mainstream media has (finally) caught on to what us health nazis have been saying…that processed foods loaded with extra sugar (and chemicals & crappy fats) are really, really bad for us.

And it’s not just the news networks and the documentary filmmakers. It’s political comedians like John Stewart, Stephen Colbert & John Oliver…

And this is fantastic news for the health of the nation…and really, really bad news for processed food producers who pump loads of extra sugars (and chemicals and crappy fats) into their products.

Because when a guy like John Oliver can…

  1. make you laugh out loud, while
  2. getting you really pissed off at the Sugar Industrial Complex (aka Big Food…aka the people who sell food in boxes with lots of ingredients that no one can pronounce)

…you can bet that a lot more “normal” people are going to get the message.

And as they say, laughter is the best medicine.


A Technological Revolution for Health and Fitness Nerds

Quick post for all you fitness nerds out there.

Today is the day that I finally get my greedy little hands on a Push Strength workout/fitness tracker. As an early indiegogo supporter, I am one of the first people to have one of these bad-boys and because I love y’all so much, I am going to share the wealth.

Starting tonight, I am going to use my Push Strength band to start testing:

  • The real-world effectiveness of different exercise tools – machines vs free weights vs bands vs body-weight
  • The real-world effectiveness of different training routines
  • The real-world effectiveness of different exercises – pistol squats vs bodybuilding squats vs power squats

And because I love all my fitness friends, I will be sharing all that glorious data here at Health Habits.

But that’s not all….

Later this month, I will be meeting with the CEO of Tell Spec to discuss when I can expect to get my grubby paws on one of the beta units as well as organizing a series of amazing tests with all the other beta testers.

For those of who who don’t already know, Tell Spec uses a handheld scanner in concert with a learning algorithm and a cloud-based database to create a tool that will tell you exactly what is in the food you eat…or don’t eat.

At present, the “TellSpec BETA identifies calories, macronutrients (fats, protein and carbohydrates) and a limited number of ingredients all at reasonable concentrations in food”. And while that would be cool enough, it’s going to get way, way cooler.

As us beta-testers start scanning different foods, we are building the database, pushing the algorithm to evolve…and improving the scope & accuracy of the technology. This means that by the time TellSpec is ready for sale to the general public, it will be able to tell you exactly is in those chicken mcnuggets you scarfed down for lunch.

And while that is amazing enough for us health nerds, what it also means is that the entire processed food industry is going to be in for a rude awakening. Instead of having to deal with a small group of health nuts trying to spread the gospel of healthy eating, they are going to have to deal with a LOT of normal Moms & Dads who are going to be pissed off with the crap they are being sold.

pink-slime-jon-stewart-2

And if that wasn’t cool enough, the Tell Spec could be a actual lifesaver for all those kids with serious food allergies. Instead of trusting labels, kids armed with a Tell Spec scanner can make sure that that nut-free cookie is actually nut free.

How cool is that?

Stay tuned…the technological revolution for us health nerds has just begun.


The Journey from Fat to Fit

Every January, bookstore shelves groan under the weight of the hundreds of brand-new weight loss/diet/exercise/nutrition/snake-oil books.

And every January, millions of people…unhappy with their bodies…spend bazillions of dollars…in the hope that one of those books will contain some magical insight that will allow them to transform their bodies from fat to fit…without having to sweat…eat spinach…or lever their butts off the sofa.

Unfortunately…

The journey from fat to fit is never going to be that easy.

  • You’re going to sweat.
  • You’re going to eat healthy.
  • And you’re going to stop spending every night on the couch watching tv and/or playing XBox.

But in return, you’re going to…

And to help you get there, I have put together the “From Fat to Fit” roadmap…

Consisting of a series of 4 meta-steps, this DIY infographic will make your transformation from fat to fit simpler, faster and much, much, much more effective….I promise.

The Journey from Fat to Fit

Step 1 – Follow a plan

I don’t really care which plan you follow.

  • If you want to combine an Atkins diet with a yoga routine, go for it.
  • If you want to become a Vegan who does Crossfit, go for it.
  • If you want to count calories and do exercise videos at home, go for it.
  • If you want to join Weight Watchers, perform EFT tapping, go to AquaFit classes with the little old ladies at my gym, go for it.

In my 20+ years as a personal trainer, I have helped people transform their bodies using all sorts of different plans. In my experience, finding a plan that works best with the client’s lifestyle is infinitely more important than the plan itself.

And science finally agrees with me.

According to researchers at McMaster University, all diets work…if you can stick to them.

Conducting a meta-analysis of 48 randomized clinical trials of branded diets – Atkins, Weight Watchers, Zone, Jenny Craig, LEARN, Nutrisystem, Ornish, Volumetrics, Rosemary Conley, Slimming World and South Beach – Mac researchers found that any weight loss differences between these popular diets are minimal and likely of little importance to those wanting to lose weight.

What was important for weight-loss success is the ability of people to stick with the diet.

  • People who stuck with the diet, lost weight.
  • People who didn’t…didn’t.

What this means to you

This means that instead of following the latest & greatest weight loss program, find a program that works best with YOUR current lifestyle.

  • How much time do you have for exercise, meal prep, etc?
  • How much money can you put into the program?
  • What kind of foods do you love/like/hate?
  • Do you prefer group activities or are you a lone wolf?
  • Do you like lifting weights & sprinting or would you rather go for a walk with your dog/spouse?

Be picky. For the plan to work, we NEED it to be a custom-fit it to YOUR lifestyle.

It’s like buying a new pair of shoes. No matter how awesome they look on the shelf, if they don’t have your size, you’re not buying them. 

Step 2 – Cook & eat real food…like Grandma used to

Back in the olden days, Moms taught their daughters how to shop for, prepare and cook complete, nutritious & yummy meals from scratch. Aside from the obvious gender role sexism, this was a great thing for the health, wealth & appearance of the whole family.

And it’s going to be a great thing for you too.

  • Cooking real food costs less than frozen diet meals
  • Cooking real food costs less than diet-delivery meals
  • Cooking real food lets you modify meals to fit perfectly with your tastebuds
  • Cooking real food will give you complete ownership of your plan and will make you proud of yourself
  • Cooking real food gives you control over the quality of ingredients
  • Cooking real food gives you control over calories
  • Cooking real food gives you control over macro & micronutrients
  • Cooking real food teaches you a skill that you can give to others (kids, friends)
  • Cooking real food can be a very calming, zen experience…helping to reduce day to day stress
  • Cooking real food for friends & family is great for expressing & receiving love…and that’s a heck of a great feeling
  • Cooking real food means no more artificial flavors & colors
  • Cooking real food means you can invent new recipes and try new flavors
  • Cooking real food means that your kids will learn how to cook real food, eat healthy, be healthy, be fit

And that’s just off the top of my head. There are so many more benefits to learning how to cook like Grandma did.

Luckily for you, Youtube has a ton of “How to Cook” instructional videos. Here are a few to check out.

Step 3 – Non-Workout physical activity

On the infographic, I ask the question: After dinner, are you more likely to go for a walk, or sit on the couch and watch tv?

If you answered sit on the couch and watch tv, I am 99.99% sure that you will never achieve your weight loss goals.

There are two reasons why I believe that:

  1. Sitting on the couch at night watching tv (or playing XBox, or surfing the net, or some other form of inactivity) means more calories consumed via snacking & less calories burned as you sit on your keester. Over time, this caloric sabotage is going to make a major difference in your body transformation.
  2. Being inactive during your “leisure time” means much more than just calories in : calories out. It is a symbol that bleeds into the rest of your life, sabotaging your food choices and influencing your decision to skip your early-morning workout or replace your home-made healthy breakfast with a muffin from Starbucks.

On the flipside, being physically active (walking, cycling, cleaning the house,etc) after dinner is guaranteed to have a positive impact on your body transformation.

  • In addition to the calories burned and the snack foods not consumed, going for a walk with your spouse/kids/friend is hugely beneficial to your mental and emotional health.
  • As well, this “non-exercise” exercise has a sneaky way transforming your overall point of view towards leisure time. Watching becomes doing. Instead of staring at a screen, shared experiences become the new normal. The entire family becomes more active and interactive.

Step 4 – What do you do when stress hits?

Nothing wrecks a healthy diet faster than a crappy day at work…or a sick kid…or an overdue pile of bills…or some other emotional catastrophe.

While your logical mind is calmly & rationally telling you how important it is to stick with the plan and eat healthy…your out of control emotions are screaming at you to wolf down a dozen donuts, an extra-large pizza and a six-pack of beer.

Can you guess who is going to win that argument?

Without a pre-existing plan to handle life’s rainy days, your weight loss / getting healthy plans are going to take the occasional beating from your emotions.

Here are a few techniques for controlling your emotions when life punches you in the face

Note: All of these techniques may seem different but they all work on the same principles:

  1. They distract you from the emotional thoughts
  2. They prevent you from obsessing & bring you back into the present moment
  3. They give you time for the emotions to die down & your conscious mind to regain control

My advice: find something that works best for you & your unique lifestyle

  • If you’re religious…pray
  • If you carry a smartphone with headphones…load it up with meditation or brain wave entrainment mp3s
  • If you don’t buy into this new-agey, crunchy-granola stuff…drop to the floor and do push-ups & ab exercises until you are a sweaty mess.

The how is irrelevant…all we care about is short-circuiting your emotions & regaining conscious control of your mind.

Conclusion

Getting lean, fit & healthy isn’t rocket science.

  1. Find a plan that works for YOU
  2. Cook real / healthy food
  3. Increase your “non-exercise” physical activity
  4. Learn to control your emotions

And feel free to contact me with questions (Twitter / Facebook) if you need to chat.


Truvia is NOT Stevia…but it is a fantastic insecticide

According to Cargill, the European Food Safety Association, and a bunch of independent researchers¹²³Truvia, Coca-Cola’s calorie-free sugar substitute is safe for human consumption.

truvia is not stevia

click to enlarge

According to researchers at Drexel University, Truvia is an excellent insecticide.

truvia kills fruitflies

Wait a second. How can Truvia be safe for me to eat and yet it kills fruit flies like Dexter Morgan on crystal meth???

According to study authors Sean O’Donnell and Daniel Marenda, “during an examination of the effects of commonly used non-nutritive sweeteners on the longevity of Drosophila melanogaster (aka the Fruit Fly), they discovered that erythritol, the main component of the sweetener Truvia, was toxic when ingested by fruit flies as compared to similar concentrations of nutritive sugar controls (sucrose, corn syrup) and other non-nutritive sweeteners.”

  • In their study, they found that fruit flies raised in tubes containing Truvia (see above), lived for an average of 5.8 days.
  • The average fruit fly lives 45 to 60 days.
truvia kills

click to enlarge

They also found that Truvia-fed flies had difficulty in climbing up a small vial, indicating impaired motor function.

truvia kills

The problem, the team discovered, lies in an ingredient present in Truvia but not in the other six sweeteners: erythritol, a commonly used food additive approved by the U.S. Food and Drug Administration.

truvia kills

This is the same erythritol that has been found to be safe for rats, dogs, humans, etc in previous studies referenced by the fine people at Coca-Cola and Cargill.

What does all this science this mean???

  • If you’re a fly, this is bad news.
  • If you’re a human who hates fruit flies buzzing around the bananas on your kitchen counter, it’s good news. According to the science, we now have evidence that erythritol baits could be used as effective insecticide against fruit flies.

However, if you’re a consumer of food products containing Truvia, you have a choice to make.

One of the core assumptions of modern toxicology is “the dose makes the poison.” Drinking a glass of water is good for you – Drinking a barrel of water is toxic to you. Conversely, the most acutely lethal toxin known to science is the botulinum toxin – the same toxin used millions of times around the world to get rid of wrinkles.

Based upon this assumption (and the safety studies mentioned previously), Erythritol, and by extension Truvia, is…

  1. Safe to humans
  2. Deadly to fruit flies

However, not every scientist in the world believes in the infallibility of “the dose makes the poison.”

  • Some scientists question whether doses that are “safe for human consumption” are equally safe for babies in the womb.

For example, this study found that a dose of atrazine (a commonly used herbicide) 20,000 times lower than the lowest level known to affect adult frogs caused 20% of tadpoles to become hermaphroditic in adulthood.

frogs

click to enlarge

And it’s not just the effect of toxins on our little frog babies. Not all toxins follow the “normal” monotonic curve in which the response to a dose of toxin increases with the size of the dose. Some toxins respond as per the non-monotonic curves pictured below.

click to enlarge

click to enlarge

For example, this study found that lower doses of BPA (bisphenol A) can have larger impacts upon the proliferation of prostate tumors in adult male humans than higher doses. Weird but true.

click to enlarge

click to enlarge

click to enlarge

click to enlarge

At the end of the day, what does all of this mean to you???

  • Should you buy and consume products containing Truvia and/or Erythritol?
  • Should you buy and consume products containing Truvia and/or Erythritol if you’re pregnant or trying to get pregnant?
  • Should you buy a jar of Truvia and leave it open in your kitchen to kill fruit flies?

Me?

  • I would rather drink water
  • If I had to choose a calorie-free sweetener, I would choose stevia over Truvia
  • I would also advise all potential parents to follow my lead.

What about you?

  • What do you think of the research?
  • Do you consume Truvia?
  • Will you continue to consume Truvia?

 

Reference

truvia is not stevia


tanvegetables

How to Get a Tan Without Risking Skin Cancer

  • You know that you look better with a bit of a tan.
  • But, you’re worried about getting skin cancer.

What would you say if I told you that there is some pretty solid science showing that a diet high in fruit and vegetables is more effecting at improving skin colour than suntanning?

The study, published in the journal Evolution and Human Behavior showed that (Caucasian) people who eat lots of fruit and vegetables have a more golden skin colour thanks to the high levels of carotenoids.

Most widely known for their presence in carrots, carotenoids are a type of antioxidant that helps reverse the oxidative damage we incur in our daily lives. In particular, carotenoids have a powerful effect on our immune and reproductive systems.

Lead author Dr Ian Stephen said: “We found that, given the choice between skin colour caused by suntan and skin colour caused by carotenoids, people preferred the carotenoid skin colour, so if you want a healthier and more attractive skin colour, you are better off eating a healthy diet with plenty of fruit and vegetables than lying in the sun.”

Dr Stephen suggests that the study is important because evolution would favour individuals who choose to form alliances or mate with healthier individuals over unhealthy individuals.

We should note that while this study looked exclusively at Caucasian faces, it may be true that a study of other racial groups would produce similar results.

Previous studies have shown similar preferences for skin yellowness to be found in an African population.

For more info on this study;

If you want to participate in future studies regarding health & beauty, check out The Perception Lab.


The Best Tasting Fruit You Have Never Tasted

What do you think of when I say the word – FRUIT?

If you’re like the vast, vast majority of North Americans, you are now thinking of…

  • Apples,
  • Bananas,
  • Oranges,
  • Grapes,
  • Watermelon,
  • Strawberries, or
  • Peaches

And that’s okay.

There are lots of reasons why the fruits listed above are North America’s most popular.

  • They taste great.
  • They’re portable.
  • And they have transitioned well to industrial farming techniques.

However….after 40-something years of crunching apples in the fall, slurping watermelon in the summer and blending up berries & bananas in my smoothies year-round, my taste-buds started to become bored with the Top 10 fruits & vegetables.

Luckily for me, the solution to my gustatory ennui was a brisk 20 minute walk down Spadina Ave to Toronto’s Chinatown and it’s vast array of produce vendors and exotic fruits & veg.

Luckily for all of us, if you can’t find the following fruits in your hometown, there are a LOT of online produce peddlers who will pack & ship fresh produce direct to your door. As I have access here in Toronto, I haven’t ordered online and as such, can’t recommend any particular vendors.

Note: This list of my favorite fruit will continue to grow as I try & fall in love with new products. Whenever I add a new fruit, I will re-post the article. If you want to be updated, sign up for an email subscription to the blog and you will get new article updates.

Alright…here we go….introducing the best tasting fruit you have never tasted. 

Durian

The Best Tasting Fruit You Have Never Tasted

Some of you have already heard of Durian fruit. More specifically, you may have heard about how Durian smells like:

  • rotten onions,
  • pig-shit,  
  • vomit,
  • skunk spray,
  • turpentine,
  • raw sewage,
  • gym socks, etc.

Seriously…this thing is so stinky, it has been banned from hotels and public transportation systems all over Southeast Asia.  But the taste more than makes up for the odor. Durian fruit offers a taste that is unlike any other thing I have ever eaten in my entire life. 

A taste that was best described by a British naturalist named Alfred Russel Wallace way back in 1856:

The five cells within are silky-white, and are filled with a mass of firm, cream-coloured pulp, containing about three seeds each. This pulp is the edible part, and its consistence and flavour are indescribable. A rich custard highly flavoured with almonds gives the best general idea of it, but there are occasional wafts of flavour that call to mind cream-cheese, onion-sauce, sherry-wine, and other incongruous dishes.

Then there is a rich glutinous smoothness in the pulp which nothing else possesses, but which adds to its delicacy. It is neither acid nor sweet nor juicy; yet it wants neither of these qualities, for it is in itself perfect. It produces no nausea or other bad effect, and the more you eat of it the less you feel inclined to stop. In fact, to eat Durians is a new sensation worth a voyage to the East to experience. … as producing a food of the most exquisite flavour it is unsurpassed

Because of the stink, I don’t eat Durian as often as I like.

To make life easier (and to keep my wife happy), I prefer to head down to Chinatown and have it prepared for me in one of the nearby restaurants. That way I get all the yummy flavor and don’t have to deal with the prep or the stinky leftovers

Next Page – Sugar Apple (aka Sweetsop and/or Custard Apple)

More best tasting fruit you have never tasted.


Warning Labels on Sugary Drinks – good idea, bad idea???

Last Friday, California’s State Senate Appropriations Committee voted (5-2) to pass a measure requiring distributors of bottled or canned sugary drinks to put a warning label on their beverage container.

SB1000 would require a warning label to be placed on the front of all beverage containers with added sweeteners that have 75 or more calories in every 12 ounces.

Warning Labels on Sugary DrinksNot too surprisingly, America’s soda pop producers were not amused. The California Beverage Association issued the following statement.

“We agree that obesity is a serious and complex issue,” the group said in a statement, calling the proposed bill “misleading” claiming that “just 6 percent of calories in the average American’s diet come from soda, fruit, sports and energy drinks, compared with 11 percent in sweets and deserts. Moreover, it said most calories are consumed in the form of fats, oils and starches in food”.

Translation: We agree that our product is crap and directly contributes to obesity, diabetes, tooth decay, heart disease and cancer, but…we’re not as bad as the guys who sell candy bars, potato chips, pizza, etc.

What happens next?

  • SB1000 requires a majority vote of the full Senate before it can become law. That vote is scheduled to occur in the next two weeks. In the meantime…
  • Supporters of the bill (California Medical Association, California Center for Public Health Advocacy, the Latino Coalition for a Healthy California, the California Black Health Network and supporting Senators) will issue public statements supporting the bill and it’s health & financial benefits.
  • Critics of the bill (California Beverage Association) will defend their position on health promotion, question the effectiveness of warning labels and raise the issue of potential job losses due to the cost associated with placing warning labels on their products.

Will the Bill become Law?

Who knows?  Going up against the processed food industry is no easy task. Pepsico and Coca Cola have lobbied and defeated previous labelling and “soda tax” bills in states across the nation.

Still, proponents of the bill are hopeful. California’s Democrats hold a super-majority in the Legislature and are traditionally more supportive of this type of motion.

Will the Warning Labels Have Any Effect?

Once again…who knows?

In a recent study,  researchers concluded that if the USA had adopted cigarette package warning labels in 2012 (when Canada enacted tobacco labelling legislation), the number of adult smokers in the USA would have decreased by 5.3–8.6 million by 2013….meaning that there would have been 5.3–8.6 million Americans with a reduced chance of dying from lung cancer.

Health warnings on cigarette packages saved lives in Canada and would have saved lives in the U.S. of A. And that sounds like a pretty darn good return on investment.

So….is it really such a jump in logic to assume that health warnings on sugary drinks would also reduce consumption of said sugary drinks…thereby improving American rates of insulin resistance, obesity, hypertension, heart disease, cancer???

Are all Warning Labels equally effective?

After looking at Canada’s gnarly anti-smoking images, I started wondering if California’s proposed sugary drink warning label….

Warning Labels on Sugary Drinks

…will be as effective?

Warning Labels on Sugary Drinks

Will a text-based warning be as effective as pictures of cancerous lungs and impotent cigarettes?

Methinks that California’s legislators need to go back to ye olde Photoshop drawing board and bedazzle their warning labels.

Let’s see if we can come up with something better

Warning Labels on Sugary Drinks

Nothing like a little parental awareness (guilt?) to help spark better shopping habits.

Warning Labels on Sugary Drinks

I doubt that Pepsi will re-work their logo to create this custom sugary drink warning label. Where’s Don Draper when we need him?

Warning Labels on Sugary Drinks

If morbid obesity isn’t a strong enough warning, how about neuropathic foot ulcers and leg amputations???

Warning Labels on Sugary Drinks

warning labels on sugary drinks

There is nothing like a juice box full of chemicals & high fructose corn syrup to show that you don’t give a shit about your kid.

Warning Labels on Sugary Drinks

Watching sports is not the same as playing sports….nuf said

What do YOU think?

  • Are warning labels on sugary drinks a good idea?
  • Is a text-only label as effective as labels with scary pictures?
  • Can you come up with any better labels?
  • Would you like to see these labels where you live?
  • If so, would you be willing to email your gov’t representative RIGHT NOW and tell them that you want warning labels on sugary drinks?

Reference

 


Springtime: Time for Cleansing?

Ahhhhhhh, the first day of spring.

The time of year when we say goodbye to snow and parkas and snow and cold and snow….and turn towards the ugly truth that hibernating for three months has resulted in a few extra pounds of body-fat.

For us northerners, this period of winter-hibernation is pretty natural. Kinda like a bear.

spring cleanse

Unfortunately, unlike our ursine friends, you (and I) don’t have the ability to slow down (and speed up) our metabolisms as the seasons change. As a result, homo sapiens need to take some external steps to un-do the damage caused by a winter of sloth and comfort eating.

And because this physique neglect is fairly universal in cold-weather climates, spring-time presents an annual opportunity for health/fitness/nutrition companies peddling products designed to help us reverse the effects of our winter sloth.

Unlike the January onslaught of diet books, spring is dedicated to cleansing.

What is cleansing?

According to Wikipedia, cleansing is alternative medicine “approach that claims to rid the body of “toxins” – accumulated harmful substances that allegedly exert undesirable effects on individual health in the short or long term. Detoxification usually includes one or more of: dieting, fasting, consuming exclusively or avoiding specific foods (such as fats, carbohydrates, fruits, vegetables, juices, herbs, or water), colon cleansing, chelation therapy, or the removal of dental fillings.

According to my naturopath, nutritionist, osteopath, alternative medicine pals, cleansing is a practice where you…

  1. Reduce stress on your body by dieting, fasting, colon cleansing and/or eliminating “stressful” foods
  2. Supporting your physical body via herbs, vitamins, minerals, etc
  3. Supporting your mental/emotional/spiritual body by meditating, praying or any other practice that helps you become more conscious of yourself.

Note – most mainstream cleansing programs focus on the diet and supplements. Probably because it’s hard to package meditation and/or prayer in a box. Kidding aside, step #3 can be quite personal and is pretty hard to sell to a mainstream audience. But that doesn’t mean you should ignore it. It can be as simple as sitting still for 5 minutes a day and paying attention to your breath.

Still Interested in Cleansing?

Before you run out to the health food store and buy a cleansing kit, lets take a close look at what makes a cleanse a cleanse so that you can better understand what type of cleanse works best for you.

Part 1 – Reducing Stress on Your Physical Body

This aspect of cleansing is all about taking a break from your normal patterns of eating, drinking, inhaling, etc. This means…

  • Eating less food – dieting and/or fasting
  • Eating healthier foods – reducing processed foods, reducing harder to digest foods (animal protein), supplementing with vitamins, mineral, herbs, etc to give your body all of the “stuff” it needs to be as healthy as possible.
  • Drinking healthier drinks – say yes to water and tea – reduce or say no to booze, dairy, coffee, energy drinks, soft drinks, etc.
  • Stop smoking (tobacco, etc)
  • Clean out all of the junk you have collected in your colon via a colonic or an herbal/fibre cleanse. I know it sounds gross, but there is a lot of data (scientific & non-scientific) linking leaky gut syndrome to a whole host of inflammatory conditions. And while there is little scientific proof backing up the efficacy of colonic cleansing, I have spoke with far too many people who speak highly on a colon cleanse to dismiss it out of hand. The idea is that you clear out a lot of the residual “stuff” that can line the walls of the colon possibly leading to leaky gut/diverticulosis/etc.

Note: There is no science backing up the claims being made by proponents of colonic cleansing. However, there is no science indicating that an herbal cleanse can cause you any harm. This treatment modality is 100% up to you.

Part 2 – Heal Your Physical Body

In Part 1 of a cleanse, you are removing “harmful” substances, foods, habits from your life. In Part 2, you are giving your body an abundance of healing nutrients to supercharge your body’s ability to maintain perfect health.

We’re talking vitamins, minerals, enzymes, high ORAC fruit & vegetables (whole & supplements), healthy oils, herbs and lots and lots of water.

Note: A lot of cleansing kits focus on supplements designed to support liver function as the liver’s main job is to filter junk out of our bodies. And while supporting liver function makes sense to me, I prefer to take a more wholistic view of the body. The liver doesn’t work in isolation. Your kidneys, lungs & skin also play a role in removing toxins from your body. If we’re cleansing the entire body, shouldn’t we support the entire body.

Part 3 – Supporting/Cleansing Your Mental/Emotional/Physical Body

You won’t find any mention of Part 3 in any cleansing kit you pick up at your local health food store. And I won’t be offended if you skip this part of the article altogether.

But…if you’re going to all the trouble of dieting/fasting/colon cleansing and popping supplements to help your physical body operate better…can’t you find a few minutes in the day to make yourself a little bit calmer…a little bit happier…a little bit less stressed out???

cleansing

You’re ready to start cleansing…now what?

  • Start by deciding if you want to buy a “cleansing kit” or you want to DIY it. It’s up to you and your personality. Some people do better following a pre-set program (buy a kit at the health food store, buy a cleansing book, do the Master Cleanse, etc) while others would rather come up with a plan that fits THEIR lifestyle and personal likes/dislikes.
  • Know that all cleansing plans are offering some combination of Parts 1 & 2 that I outlined above. All of them. The Master Cleanse reduces calories, keeps water consumption up and claims that the lemon & pepper cleanses your system while the maple syrup provides necessary nutrients. The Cleanse-in-a-box kit from the drugstore tells you to cut calories, eat your veggies and pop their pills with lots of water. What they are telling you to do is very simple. They make their money selling you the associated products/services. Don’t be fooled into thinking they have some secret knowledge.
  • Now that you have looked behind the wizard’s curtain and understand what makes a cleanse a cleanse, take a look at a bunch of cleansing products. Do they make sense to you? Do they jive with your lifestyle? Do they cost too much money? Do you need all the bells & whistles. Be critical. Use that big homo sapiens brain of yours.
  • Find a friend to cleanse with you. Misery loves company and it is easier to stick to a cleanse if someone else is doing it with you.
  • Pick a start date and an end date. Get everything prepared for your start date. If you’re not prepared – food, supplements, tupperware, etc – you’re gonna fail.
  • If you fail to complete your full cleanse, don’t worry about it. However long you stuck to the plan did some good for your body. Be proud of that….and then get ready to start the cleanse again. You can do it.

GOOD LUCK


fat fit couple its your choice

Finding Your Fitness / Fat Loss Fingerprint

For over 26 years, I have been helping people transform their bodies…melting body-fat, getting stronger, getting fitter, getting healthier, etc.

During that time, I have employed about a bazillion different strategies…meal plans, supplement protocols, training programs, mind-body techniques, psychological counselling, pharmaceuticals…the list goes on and on and on.

While most of those techniques were “borrowed” from other trainers, medical professionals, workout buddies and scientific research, the most important part of my education came from the people I worked with.

Because no matter how effective my transformation programs are, as soon as you introduce the human element into the equation, all bets are off.

What works for one person almost never works with the next victim/client.

There are so many factors at play – physical, mental, emotional, social, financial, legal and of course genetic/epigenetic.

Unlike an exact science like physics and chemistry, transforming an adult human being from this….

fitness fat loss

… into this, is not as simple as…

fitness fat loss(Diet #1 + Training Program #2) x (Motivation / Peer Pressure) = Successful Physique Transformation

Like our fingerprints, all of us are unique. Each of us has…

  • A unique genetic makeup
  • Unique life experiences
  • A unique social life
  • Unique belief systems
  • A unique knowledge base
  • Unique financial resources
  • Etc, etc, etc…

And because of this uniqueness, applying a one-size-fits-all solution to a complex problem like permanent fat loss is usually doomed to failure.

Like our fingerprints, we are complex…full of unique loops, whorls and arches.

So….before you run out and spend some cash on the latest diet book, weight loss supplement or fitness program, I want you to stop, take a long hard look at yourself.

Will this one-size-fits-all solution fit YOUR fitness / fat loss fingerprint?

NOTE: I hope this article didn’t discourage you. While I truly believe that physique transformation can be complicated at times, it isn’t rocket science. If you’re having trouble getting yourself in shape, there are lots of great people out there with the knowledge of what needs to be done. Renting their knowledge, confidence and support may cost you some cash up-front, but the pay-off at the end is definitely worth it.

It’s the same reason I don’t try to do my own car repairs. I need my car for work and I suck as a mechanic. 


smore brownies

Your Unconscious Mind is Making You Fat

There I am.

  • Sitting on the couch watching NHL playoff hockey at the end of a long day.
  • The wife offers me some of her potato chips.
  • I decline

I’m a personal trainer dammit, and personal trainers don’t eat potato chips.

Fast forward 20 minutes…..

I am now sprawled out on the couch…..totally immersed in the game…..screaming at the referees for blowing another call….and absent mindedly reaching over and grabbing a handful of potato chips out of the bag…and then another…and then another

your unconscious mind is making you fat

WTF!!! What just happened?

I don’t eat potato chips….seriously. So what happened? Where did my will power go?

I’ll tell you what happened.

  • When my wife first offered the chips, my conscious mind did a quick pro/con calculation and decided to take a pass on the salty/greasy delight.
  • Soon after, my conscious mind became fixated on the hockey game.
  • Soon after that, my unconscious mind snuck behind the back of my conscious mind, and by using a mixture of sensory inputs, old memories, emotions, brain chemicals and hormones, managed to hijack my body and convince it that eating those chips was suddenly a great idea.

Damn you unconscious mind!!!.

  • This is a big reason why diets fail.
  • Your bad habits live in your unconscious mind.
  • Your bad habits have built up powerful connections within your mind and body.

And if you let your unconscious mind run the show, you WILL return time and again to your old habits…your over-eating, under-exercising, making you fat kind of bad habits…

Next PageThe Unconscious Mind…and why it loves making you fat…


Matthew McConaughey chin-ups workout

10 Ways to Workout Smarter….not Harder

Every day I go to the gym and I see the same people doing the same workouts.

  • Runners get on a treadmill and run
  • Yoginis perform their poses
  • Bodybuilders squeeze & flex their muscles
  • Powerlifters lift heavy stuff
  • Aerobicizers attend their group fitness classes
  • And the dude at my gym who wears Adidas soccer shorts from 1978 stretches out his hamstrings threatening to dislodge his “fellas” from their cotton prison (the horror…the horror)

And while all of these activities are laudable and are infinitely better for you than sitting on the couch eating chips and watching reality tv, they all have their limitations. And since it is a new year, I thought it was the perfect time to outline 10 ways to workout smarter…achieving better results, in less time, with fewer aches & pains.

Tip # 1 – High Intensity Interval Training aka HIIT

There is an ever growing body of evidence showing that HIIT workouts are superior to traditional cardio training in almost every conceivable way.

  • Less time required per workout – I never, ever perform more than 20 min on a HIIT workout
  • Reduced chance of overuse injuries – just ask a runner about their aches & pains
  • Faster & greater improvements to the cardio-vascular system
  • Increased fat loss due to increased levels of EPOC  (Excess post-exercise oxygen consumption)
  • Increased total body strength
HIIT sprints

Before HIIT – After HIIT

To recap, HIIT takes up less of your time, is easier on your body, is better at improving the function of your heart & lungs and will help make you stronger and leaner more efficiently than cardio training. Sounds pretty smart to me.

Here are a bunch of articles I have written on HIIT to get you started:

Next Page : Movements not Muscles…

Quick Nav


rocky boxing meat

4 Really, Really Good Reasons To Stop Eating Factory Farmed Meat and Start Buying Organic Meat

Today’s post was sparked by a chat I had the other day with someone on Twitter.

I had just tweeted an infographic about all that yucky pink slime in America’s hamburgers. Normally, a tweet like this generates a pile of RTs from people who are viscerally grossed out by the existence of pink slime in their hamburgers.

pink slime

this isn’t the infographic we discussed…but it makes me laugh :)

However…on this day, I ran into someone who didn’t care about the existence of pink slime in her McDouble because (in her words) McDonalds burgers taste AMAZING.

After I grabbed my jaw off of the floor, I replied to her and suggested that someone needed to introduce her to a better hamburger joint…because McD burgers ain’t as tasty as she thinks they are…with or without the pink slime.

The conversation went on for a few more tweets, with no real conclusion…she thinks that the Big Mac is the pinnacle of hot beef sandwich…and I prefer a burger made from grass fed beef and a lack of industrial chemicals.

But even though I couldn’t convince her to abandon her love affair with her McBurgers, this little chat got me thinking about the meat processing industry in general and the quality of meat that most of us eat every day.

After about 30 minutes of daydreaming, I came up with what I think are… 4 Really, Really Good Reasons To Stop Eating Factory Farmed Meat and Start Buying Organic Meat.

1.   Your Health

Medical science has come a long way in the last century.

  • Infant mortality rates have dropped.
  • Anti-biotics and anti-virals have saved millions of lives
  • Trauma surgeons put us back together after horrendous accidents

Unfortunately, medical science is having a hard time keeping up with the damage we inflict upon ourselves with our modern diet.

  • Diabetes rates are exploding
  • Obesity rates are exploding
  • Cancers related to diet are exploding
  • Dementia / Alzheimers rates are exploding

All of these conditions are directly related to the food we eat…and unlike the type of medicine we are really good at, these conditions are slow to develop and modern medicine can’t do a thing to cure them.

Here are a few articles if you want to learn more:

2.   Your Kid’s Health

Same reasons as above…but instead of just making ourselves, now we’re talking about your precious little bundles of joy.

3.   Your Tastebuds

Back in the olden days, your great-great-great-great grandparents ate organic…and free-range…and local…and all that other good stuff that costs me extra every time I go grocery shopping

But unlike me, they didn’t call their food organic or free-range…they called it food.

Because that’s what food was.

  • Cows grazed on grass until it was time for the rancher to turn them into dinner for his neighbours and…
  • Farmers used manure from their livestock to grow better vegetable crops and…
  • Chickens pecked around in the dirt eating bugs and seeds and grass and worms and…
  • Crops were rotated and seeds were shared and our produce wasn’t covered in chemicals or grown from genetically modified seeds and…
  • Hunters went into the woods and hunted for game

And not only was their food healthier…it tasted better.

Ever since I switched to free-range, naturally fed meats, I can’t believe how much better they taste, look and smell. The beef I buy comes from a co-op of ranchers in PEI who finish their grass-fed cattle by adding potatoes to their feed…they swear that it makes the beef taste sweeter.

I chuckled when the butcher first told me this…but that night as I was chomping down on a mushroom cheeseburger, I couldn’t stop making noises about how good the beef tasted….seriously, it was like I had never had a burger before…Ahhh-mazing.

FYI – Earlier today I made a meat sauce of grass-fed beef, mushrooms and tomato sauce. Very simple, very basic…but the taste…OMG. Right now, I am baking a spaghetti squash in the oven. In 10 more minutes, I am going to pour the sauce over of the spag and have a serious post-workout dinner. Mmmmmmmmmm good.

Better ingredients = Better tasting meals

4.   You’re not cool with torturing animals

As a self-aware human being and life-long meat eater, I understand and accept the moral implications of killing animals for my dinner.

  • Because I eat meat, I am partially responsible for the death of other animals.

I can live with this…I may not think about it all the time, but when confronted by a rabid vegan in a nutrition forum, I am able to own up to my complicity and still sleep well at night. Nature is bloody and meat consumption is partially responsible for the state of human evolution and our big brains.

What I can’t accept is the cruelty we inflict on the animals trapped in our industrial meat factories.

It is seriously messed up.

For example…in this video expose of Walmart’s pork suppliers, we see…

  • Pregnant pigs confined to gestation crates so small they are unable to even turn around or lie down comfortably
  • Workers slamming conscious piglets headfirst into the ground and leaving them to suffer and slowly die
  • Workers ripping out the testicles and slicing off the tails of piglets without the use of any painkillers
  • Sick and injured pigs with severe, bleeding wounds or infections left to suffer without veterinary care

All so we can save 50 cents on a pound of Walmart’s breakfast sausage.

Like I said…seriously messed up…and it doesn’t have to be this way.

If mega-corporations like Walmart told their suppliers to stop torturing their livestock, it would happen. It might cost you an extra 50 cents per pound of breakfast sausage…but it would happen.

Note – If you live in the U.S. and would like to see Walmart stop sourcing meat from producers who torture their livestock, you can sign this online petition…it takes about fifteen seconds.

Conclusion

I’m sure that there are a lot more reasons for you to stop eating factory farmed meat and start buying organic meat, but since I only thought about it for 30 minutes and I’m not that bright to begin with, I only came up with four really, really good reasons.

Hopefully they are good enough to get you to re-think tonight’s dinner purchase.


vitamin-c

The Best Vitamin C Foods

Back in the 1970’s, Dr.Linus Pauling popularized a theory that high doses of Vitamin C would significantly decrease the incidence of the common cold.

This theory spurred a widespread belief that consuming more vitamin C will reduce the risk of catching a cold and reduce its severity. While that theory has taken a beating in the past few years, no one can deny that Vitamin C is a nutritional superstar.

  • Vitamin C is required for the synthesis of collagen – an important structural component of blood vessels, tendons, ligaments, and bone.
  • Vitamin C also plays an important role in the synthesis of the neurotransmitter – norepinephrine. Neurotransmitters are critical to brain function and are known to affect mood.
  • In addition, vitamin C is required for the synthesis of carnitine, a small molecule that is essential for the transport of fat into cellular organelles called mitochondria, where the fat is converted to energy.
  •  Research also suggests that vitamin C is involved in the metabolism of cholesterol to bile acids, which may have implications for blood cholesterol levels and the incidence of gallstones.
  • Vitamin C is also a highly effective antioxidant. Even in small amounts vitamin C can protect indispensable molecules in the body, such as proteins, lipids (fats), carbohydrates, and nucleic acids (DNA and RNA), from damage by free radicals and reactive oxygen species that can be generated during normal metabolism as well as through exposure to toxins and pollutants (e.g., cigarette smoke).
  • Vitamin C may also be able to regenerate other antioxidants such as vitamin E. One recent study of cigarette smokers found that vitamin C regenerated vitamin E from its oxidized form.

So…which are the best Vitamin C foods?

Most of us get our Vitamin C from a glass of OJ with our breakfast.

And while that glass of liquid sunshine is a great way to get the “C” into your body, it’s also a great way to get a whole bunch of sugar without all the fiber, vitamins & minerals that goes along with most solid-food sources of Vitamin C.

And for that reason, I am giving you 2 different lists of Best Vitamin C foods sources

The JUICE list….

  • 1 cup of Orange juice – has 124 mg Vitamin C…over twice the daily recommended amount
  • 1 cup of Pineapple and grapefruit juice drink has 115 mg Vitamin C
  • 1 cup of Cranberry juice cocktail  has 107 mg Vitamin C
  • 1 cup of Grapefruit juice  has 94 mg vitamin C
  • 1 cup of Grape drink has  79 mg Vitamin C
  • 1 cup of Vegetable juice cocktail has 67 mg Vitamin C
  • 1 cup of Pineapple juice – 1 cup has  25 mg Vitamin C

 

And the FOOD list…


gluten-free

5 Reasons You Should Go Gluten Free

health_habits_avatarHey everybody…today’s post is written by my personal go-to source for all things GLUTEN…Ms. Jaqui Karr - blogger, author, public speaker and expert on gluten and it’s impact on your auto-immune system.

A few weeks ago, I asked Jaqui if she would write me an article on gluten that would give my readers all the bullet-points that they need to know about why and how to go gluten free. I didn’t want her to go into all the intricate details…explaining and proving her points with research and quotes from PhDs. What I wanted was a list of simple – do this / don’t do this – instructions for those of us without an encyclopedic knowledge of gluten and how it may be screwing up our health.

And here are the results…enjoy

GlutenDemystified

1) Gluten is killing you slowly and retarding your brain function. We are all intolerant to gluten at varying levels and your DNA will determine the effects it has on you, but have no doubt gluten IS affecting you negatively and the biggest impact is on the brain. Depression, dementia, Alzheimer’s, Parkinson’s; there are studies showing even people with schizophrenia healed when they go gluten free and adopt a clean pure diet.

grain brain

2) There are over 300 symptoms and diseases medically and scientifically linked to gluten. As you read this you are experiencing several of them like headaches, stubborn weight, foggy brain, depression, mood swings, skin issues, dry scalp, insomnia, sexual malfunction, back pain, joint pain, muscle soreness, bone deterioration (did you know that most women diagnosed with osteoporosis unknowingly had Celiac Disease when tested later?)

3) Your body and brain function more efficiently when you go gluten free. Gluten causes chaos in your system; it is the ultimate cause & effect. Remove the cause (gluten) and you remove the effects

Gluten-Induced-Disease-Chart-

4) It’s easy to make switches and there’s no denying that a more pure diet will help you get to optimal health. It is impossible to say that when you replace over-processed bleached chemically treated fillers like wheat and barley with real pure foods you won’t feel better. There’s not even a question that it will improve your Quality of Life.

5) You want healthier kids. Gluten is medically linked to ADD, ADHD, Autism, stunted growth, muscle atrophy, and of course: weakened or completely malfunctioning auto-immune system. “Celiac Disease” (which 30% of the developed world has the genes for is exactly that: an exhaustion of the auto-immune system until it fails and starts misreading food).

Next PageThe 5 Best Steps to Going Gluten Free


tellspec cornchips

TellSpec answers the question…what is in that food?

Imagine for a second that you are someone who…

  • is trying to lose weight, or
  • is allergic to peanuts, or
  • is lactose intolerant, or
  • doesn’t want to eat foods laced with pesticides, or
  • just wants to know what is in that food that they just picked up at the supermarket.

In 2013…what you would do is take a quick look at the nutritional info on the back of the package, or pull out your smartphone and consult an app that gives you the nutritional info of the average sized apple or serving of pasta salad or the nutritional info claimed by Senor Nacho Grande.

nacho chips label nutrition

In 2014, what you’re going to do is whip out your TellSpec scanner…

tellspec cornchips

  • aim the TellSpec scanner at that bowl of nacho chips,
  • press the button until it beeps
  • firing a low-powered laser at the chips,
  • measuring the reflected light with a nano spectrometer, and
  • sending those measurements up to TellSpec’s cloud servers
tellspec spectrometer

The TellSpec scanner sorts these photons by wavelength and counts them. The resulting numbers, called a spectrum, describe the chemical compounds in the food.

Once in the TellSpec cloud, the data will be analyzed using a proprietary mathematical algorithm. And in less than 20 seconds, TellSpec will send the results of all that number crunching and nanophotonics back down to your smart phone, computer or tablet

tellspec phone1

Letting you know EXACTLY what is in that food you are (or were) about to eat. TellSpec will give you the…

  • Calories
  • Macronutrients
  • Micronutrients
  • Allergens
  • Chemicals
  • Ingredients

tellspec phone2

 

Letting you make an INFORMED decision about the food you were about to eat…or serve to your child.

  • Which could be kind of a big deal if you have a problem feeding your kid nacho chips laced with Tartrazine – a food dye made from petroleum – known to cause CANCER. (funny how the manufacturer never mentioned the tartrazine in their nutritional info graph)
  • It could also be a big deal if your kid is allergic to peanuts…which is about 99% of all kids nowadays.
  • It could also be a big deal if the reason you keep getting headaches every day is because you are sensitive to gluten or dairy or MSG or any of the chemicals found in processed foods.

tellspec phone3

 

And because TellSpec can track what you eat, as well as how you feel after eating, it can help identify potential food sensitivities and allow you to make changes to your diet with or without the help of your MD.

It can also track your caloric consumption, your distribution of macronutrients (carbs/fat & protein), which micronutrients are missing from your diet as well as advise you to cut back on the canned tuna sandwiches (Google tuna & mercury levels for more info).

tellspec phone4

How Cool is That?

If you’re anything like me, your mind has just been blown away by the TellSpec scanner.

And it gets even better. TellSpec is developing a software development kit that will provide developers with tools for directly accessing the food analysis data from our servers so that they can create their own amazing applications. The SDK includes source code for iPhone and Android apps, an API for TellSpec’s analysis engine, JSON specifications for data interchange, and access to information about each nutrient, chemical, allergen, and ingredient.

Unlike the fine folks at Apple and most other tech companies, the really fine folks (Isabel & Stephen) want all of the world’s software geeks to push the TellSpec technology even farther to provide even more value for the end user.

Where Can You Get a TellSpec Scanner?

You can’t get one yet :( The TellSpec is still in development, and as of October 1, 2013…

  • They have developed the analysis engine, coded it, and tested it, 
  • They have successfully tested three prototype scanners, including one using a nanochip,
  • They have finished the industrial design for the scanner,
  • They are well along with the user interface design;
  • and they have been doing an independent validation of the underlying algorithm.  

Now What?

If you want one of these bad boys, you can get one by supporting their IndieGoGo campaign – hurry up…time is running out.

Open your HTML editor and load the file that has the iframe coded.

2
Type “align=middle” into the HTML iframe code. The code below is an example of a centered iframe:

This code centers the internal page within the iframe.

3
Use a div tag to center the iframe within the web page. The code below encapsulates the iframe and centers it on your web page.

4
Save the page. Use your web browser to test the new settings. Open the page in a web browser and view the iframe location. It’s now centered on the page.

Read more: http://www.ehow.com/how_5825834_center-iframe.html#ixzz2kMJXJiek

Here’s what they need – $650,000

Here’s what they need the money for:

  • Manufacturing the TellSpec scanner and get all the regulatory approvals needed to ship it.
  • Deploying the food analysis engine on servers that reliably provide quick analysis of the spectra.
  • Developing the SDK for Android and iOS platforms so others can build exciting apps.

Personally, I ponied up $420 to become a beta tester of the TellSpec scanner because I can’t wait for the production models and because I am totally geeked by the potential of this technology. I will be meeting with the founders of TellSpec next week to discuss the beta testing procedure as well as potential future applications for the technology.

Conclusion

For $150, you can grab one of 500 Early Bird Specials – You’ll receive one TellSpec scanner and two years of unlimited analysis of your food scans. Once those 500 spots are gone, the price shoots up to $200 for the next 500 people and then up to $250 for the next 3000 people.

I have no idea what they are going to cost once the IndieGoGo campaign is closed and they go on sale to the general public. But I have a feeling they’ll cost more than $250.

tellspec scanner

Plus, wouldn’t it be cool to have one of these bad boys before they go on sale at Amazon and Best Buy?


white_cocoa_tea

Cocoa Tea : Anti-Obesity, Anti-Oxidant, Anti-Cancer

You gotta love Mother Nature. Only she could come up with a plant – Cocoa Tea (Camellia Ptilophylla Chang) that…

  1. Prevents diet-induced obesity,
  2. Has very high levels of polyphenols and antioxidants,
  3. Shows promise as a treatment for liver cancer,
  4. Lowers levels of fat in your blood,
  5. Is a useful chemotherapeutic agent against prostate cancer,
  6. Is caffeine free, and
  7. Tastes of vanillin and jasmine
white_cocoa_tea

a cup of Cocoa tea – aka Camellia Ptilophylla Chang

What is Cocoa Tea – aka Camellia Ptilophylla Chang?

Camellia Ptilophylla was discovered in 1981, growing wild in southern China. Since then, cocoa tea has been domesticated and rigorously studied by Prof. Chuang-xing Ye, of China’s Sun Yat-Sen University.

Chemically, Camellia ptilophylla is different than the tea you buy (Camellia sinensis) at your local supermarket, with three major differences.

  1. Camellia Ptilophylla aka Cocoa tea is naturally caffeine-free,
  2. Cocoa tea has high levels of the alkaloid theobromine,
  3. Cocoa tea is high in the catechin gallocatechin gallate (GCG) while regular tea is high in the catechin epigallocatechin gallate (EGCG),
  4. Cocoa tea has high levels of the alkaloid theobromine.

cocoa tea chemicals

It is these high levels of theobromine which have resulted in Camellia Ptilophylla being given the nickname of cocoa tea, as cocoa is the world’s most popular source of theobromine.

Different Types of Cocoa Tea

Like traditional tea (Camellia sinensis), cocoa tea is processed using different production methods resulting in white, green, black and oolong versions. The different methods of fermentation results in different flavors and different chemical compositions.

For example, as Camellia ptilophylla is fermented and moves from a green tea to an oolong tea and finally to a black tea…

  • Polyphenols are reduced – 38.58%, 30.41% and 23.6%,
  • Catechins are reduced – 23.51%, 17.68% and 4.02%,
  • Theaflavins are increased – 0.11%, 0.11% and 0.17%,
  • Thearubigins are increased – 4.29%, 5.00% and 9.71%,
  • Theabrownins are increased – 2.75%, 4.90% and 13.52% ),
  • along with increases in water-soluble carbohydrates, flavonoid glycoside and gallic acid.

Interestingly, levels of theobromine (3.52%, 3.43% and 3.71%) did not change with fermentation.

How should you prepare Cocoa Tea?

According to Prof. Chuang-xing Ye, to get the full benefits of cocoa tea, an infusion of Camellia ptilophylla tea leaves (g) with 50 times boiling water (ml) for 3 min is recommended. 

Why should you drink Cocoa Tea?

Even though the research looking into the health benefits of Cocoa Tea has just begun, it’s looking like a legitimate superfood. Here are four studies which highlight the potential awesomeness of cocoa tea as a health food.

Study #1

After testing a water extract of white cocoa tea (WCTE) against human prostate cancer (PCa) in vitro and in vivo, researchers found that oral administration of WCTE (0.1 and 0.2%, wt/vol) to athymic nude mice resulted in greater than 50% inhibition of tumor growth. Based upon these findings, the researchers concluded that WCTE can be a useful chemotherapeutic agent against human PCa….keeping in mind that the science around white cocoa tea is very new and it will be a long time before Big Pharma develops a WCTE pill to combat prostate cancer.

Study #2

A second study aimed to evaluate the anti-liver cancer activities of green cocoa tea infusion (GCTI) in vitro and in vivo using human hepatocarcinoma cell line HepG2 cells and nude mice xenograft model. Study results showed that GCTI significantly inhibited the proliferation of HepG2 cells in a dose-dependent manner  inducing HepG2 cells to undergo apoptosis or programmed cell death . Which is a good thing when we’re talking liver cancer cells. The study authors concluded that tumor growth was effectively inhibited by GCTI in a dose-dependent manner as indicated by the decrease in tumor volume and tumor weight after 4 weeks of treatment and that GCTI may be a potential and promising agent of natural resource to treat liver cancer

Study #3

Another cocoa tea study indicated that a single oral administration of cocoa tea extract suppressed the normal increases in plasma triacylgycerol (TG) levels when mice were fed olive (23% inhibition) or lard oil (32% inhibition).  Under the same condition, cocoa tea extract did not affect the level of plasma free fatty acid. Likewise, the extract reduced the lymphatic absorption of lipids. Also, cocoa tea extract and polyphenols isolated from cocoa tea inhibit pancreatic lipase. These findings suggest that cocoa tea has hypolipemic activity…which might be a good thing for a population with chronically elevated plasma triacylgycerol  levels due to it’s addiction to deep fried chicken nuggets and hot dog stuffed pizzas.

Study #4

To find out whether cocoa tea supplementation can improve high-fat diet-induced obesity, hyperlipidemia and hepatic steatosis, and whether such effects would be comparable to those of green tea extract, researchers studied six groups of mice that were fed with:

  • normal chow (N),
  • high-fat diet (21% butterfat + 0.15% cholesterol, wt/wt) (HF),
  • a high-fat diet supplemented with 2% green tea extract (HFLG),
  • a high-fat diet supplemented with 4% green tea extract (HFHG),
  • a high-fat diet supplemented with 2% cocoa tea extract (HFLC) and,
  • a high-fat diet supplemented with 4% cocoa tea extract (HFHC).

The researchers found that 2% and 4% dietary cocoa tea supplementation caused a dose-dependent decrease in

  • body weight,
  • fat pad mass,
  • liver weight,
  • total liver lipid,
  • liver triglyceride and cholesterol and,
  • plasma lipids (triglyceride and cholesterol).

These findings show that cocoa tea has a beneficial effect on high-fat diet-induced obesity, hepatomegaly, hepatic steatosis, and elevated plasma lipid levels in mice….comparable to green tea.

Conclusions

  1. As cocoa tea is a newly discovered substance, there is not a large body of research into it’s pros and cons,
  2. The research that has been completed looks very promising,
  3. There is a lot of upcoming research looking into the health benefits of cocoa tea,
  4. You can wait for the research, or you can try to get your hands on some cocoa tea and run your own small-scale private experiment,
  5. Unless you live in southern China, it’s pretty hard to get your hands on cocoa tea :(

Stay tuned - I will update this post as new research is conducted.

Reference


sustainable livestock

Sustainable Livestock Production is Possible

According to a growing body of research, not only is sustainable livestock production possible, but with growing numbers of consumers expressing concern for improved animal welfare, environmental impact and the overall healthfulness of the meat they purchase, sustainable livestock production may actually soon be economically feasible.

In a recent University of Cambridge study, researchers have identified what may be the future of sustainable livestock production: silvopastoral systems which include shrubs and trees with edible leaves or fruits as well as herbage.

sustainable livestock

Silvopastoral livestock production

Professor Donald Broom, from the University of Cambridge, who led the research said: “Consumers are now demanding more sustainable and ethically sourced food, including production without negative impacts on animal welfare, the environment and the livelihood of poor producers. Silvopastoral systems address all of these concerns with the added benefit of increased production in the long term.”

In a silvopastoral system, animals are allowed to feed on a diverse group of edible plants which:

  • promotes healthy soil with better water retention,
  • makes better use of available farm land,
  • encourages predators of harmful animals,
  • minimizes greenhouse gas emissions,
  • reduces the need for herbicides,
  • minimizes contamination of local land & water,
  • improves job satisfaction for farm workers,
  • reduces injury and stress in animals,
  • improves biodiversity,
  • improves welfare and encourages biodiversity using native shrubs and trees,
  • increases human food supply,
  • produces healthier meat,
  • while enabling a profitable farming business.

And who can argue with healthier animals living in a healthier environment amongst happier ranchers working on profitable farms producing healthier meat for consumers who care about living longer & better.

cow-factory

Modern/factory livestock production

Real World Examples of Sustainable Livestock Production

According to Professor Donald Broom, “the planting as forage plants of both shrubs and trees whose leaves and small branches can be consumed by farmed animals can transform the prospects of obtaining sustainable animal production. Such planting of ‘fodder trees’ has already been successful in several countries, including the plant Chamaecytisus palmensis which is now widely used for cattle feed in Australia. Another success has been in Colombia where a mixed planting of the shrub Leucaena with a common pasture grass resulted in a 27% increase in dry matter for food and 64% increase of protein production.”

In other silvopastoral livestock systems, researchers have seen an increase in growth and milk production…all without the need of milk producing hormones like rBST.

Conclusions

  1. I like eating steaks and hamburgers…and I am not alone.
  2. I like being healthy…and I don’t believe that eating factory farmed meat is conducive to being healthy….and I am not alone.
  3. I don’t enjoy the reality of animals living in inhumane conditions just because we are either intellectually lazy, morally deficient and/or financially greedy…and I am not alone.

And when I find out about a method of sustainable livestock production that may indeed be financially viable…I hope that I am not alone in wanting to help make this possibility become a reality.

What’s Next?

If I am not alone in thinking that the silvopastoral system of sustainable livestock production is pretty darn cool…I am asking that you share this article far and wide. If more people know about the concept, more people will talk about it, and more farmers will look into it, and more people will agree to buy from those farmers and so on and so on and so on.

Reference


no-little-plans

Make No Little Plans – Ontario to be the Healthiest Place in the World

I have no idea who holds the title right now, but they had better watch their extremely fit backs…because Ontario is about to take the world by storm and become the world’s healthiest people.

Ontario’s public health community recently released Make No Little Plans, the first-ever comprehensive strategic plan for the public health sector. The plan outlines the sector’s five shared strategic goals and eight collective areas of focus for the next three to five years.

Make No Little Plans is a roadmap that will help Ontarians become the healthiest people in the world, calling for strong partnerships across all sectors to work towards:

  • Giving children the best start in life
  • Improving the prevention and control of infectious diseases through immunization
  • Getting more Ontarians to exercise more, eat better, not smoke and drink less alcohol
  • Influencing municipal planning and policy to reinforce the strong link between community planning and health outcomes
  • Strengthening the public health sector’s capacity, infrastructure and emergency preparedness

Sounds great…doesn’t it?

Especially when we consider that 60 % of all Ontario deaths in 2007 were attributable to five factors…

  • smoking,
  • unhealthy alcohol consumption,
  • poor diet,
  • physical inactivity
  • and high stress

…and that Ontarians with all five of these risk factors are losing on average…almost 20 years of life.

And if that wasn’t bad enough, all of this unhealthiness has created an economic problem – 25% of all publicly funded health care costs are due to preventable illnesses – diabetes, heart disease, cancer, etc) – with that that number growing year after year after year.

And since no one wants to keep paying higher and higher taxes, the government is getting serious with their No Little Plan plan.

no-little-plans

Fingers crossed that the plan works…because I am sick and tired of seeing my countrymen looking more like the uber-pudgy BEFORE picture than the super-studly AFTER picture.

I am also sick of seeing my taxes go up and up and up…but that shouldn’t come as a surprise.

So…what happens now?

To be honest, I have no idea. The No Little Plan calls for all sorts of sectors to be involved:

public-health-partnerships

Does anyone see a potential problem?

I do….Nowhere amongst all these very smart and dedicated people do I see any mention of the PUBLIC.

I see no mention of parents groups or community associations or social activists or any other the other grassroots organizations that can turn a bunch of strangers into a tight-knit and vibrant community.

For example, I know a LOT of fitness professionals in Toronto who would be willing to donate their time & expertise to help make their city a fitter, healthier place. I also know members of my neighborhood residents’ association who would gladly donate their time and expertise to help create healthier, fitter neighborhoods across the city.

But no one is speaking to them. And that’s a shame.

Because in a world where social media gives power to the individual, governments really need to start moving away from their top-down approach to policy and start incorporating input from (and ceding power to) the grassroots.

- End of rant -

Seriously, I am excited that my provincial government is taking steps to help improve the health of it’s citizenry. It’s a truly noble and truly big plan. Something we could all be proud of.

make-healthy-change-happen

“Make no little plans. They have no magic to stir men’s blood and probably themselves will not be realized. Make big plans; aim high in hope and work, remembering that a noble, logical diagram once recorded will never die, but long after we are gone will be a living thing, asserting itself with ever-growing insistency. Remember that our sons and grandsons are going to do things that would stagger us. Let your watchword be order and your beacon beauty. Think big.”

Daniel Burnham, Chicago architect. (1846-1912)

Reference


burger2

The Secret Behind Your Addiction to Junk Food

Pulitzer prize winning journalist Michael Moss spent four years researching the scientific research that goes into each bag, box or bottle of processed / junk food.

And what he found, should freak you out.

Teams of scientists spending millions of dollars researching bliss points and maximum bite force and sensory specific satiety…all with the aim of keeping you eating ‘food’ that is high in calories, sugar, salt & fat and virtually devoid of actual nutrition.

And they are very, very good at it.

And because…

  1. They are very, very good at their jobs.
  2. Their lobbyists are good at influencing politicians
  3. Government heavily subsidizes their industry
  4. They spend billions on marketing to both adults & children
  5. And most of us are equal parts lazy and uneducated about nutrition

…the sales of ‘real food’ continue to drop while the sales of ‘processed food’ continue to rise.

Also rising are….

  1. The rate of childhood and adult obesity
  2. The rate of type 2 diabetes
  3. The rate of heart disease
  4. The rate of obesity-related cancers
  5. The rate of Alzheimers
  6. Healthcare costs associated with these conditions

Something to think about the next time you go to the supermarket.

[box type=”important”]You really should buy Salt Sugar Fat. Or at least take it out from the library[/box]

Reference


de-evolution-of-man

Excess Sugar Linked to Cancer

I’ve got some bad news for everyone who started off their morning with a big bowl of sugary cereal…or a couple of donuts…or cinnamon-raisin bagels…or a giant coffee shop muffin…or a high-cal-caffeine-sugar bomb from Starbucks.

In a new study, Dr. Custodia Garcia-Jimenez has discovered that “high sugar levels increases the activity of a gene widely implicated in cancer progression”.

de-evolution-of-man

Dr Garcia Jimenez’s research investigates “how cells in the intestine respond to sugars and signal to the pancreas to release insulin, the key hormone that controls blood sugar levels. Sugars in the intestine trigger cells to release a hormone called GIP that enhances insulin release by the pancreas.

His research showed “that the ability of the intestinal cells to secrete GIP is controlled by a protein called β-catenin, and that the activity of β-catenin is strictly dependent on sugar levels.

sugar-diabetes-cancer

What Does This Mean To YOU?… 

  • Increased activity of β-catenin is known to be a major factor in the development of many cancers and can make normal cells immortal, a key step in early stages of cancer progression.
  • Dr Garcia Jimenez’s study tells us that high (but not normal) sugar levels induce nuclear accumulation of β-catenin and leads to cell proliferation.
  • Ergo…high sugar = increased activity of β-catenin = normal cells become cancerous

Which means…if you are eating the Standard American Diet (high in processed carbs & sugar)…not only are you increasing your odds of obesity, insulin resistance and type 2 diabetes…you ARE increasing your odds of dying from pancreatic cancer or colon cancer.

If this bothers you, and you want to make a change, might I suggest you download my FREE eBook – A Paleo Diet for the 21st Century.

Reference


bread-gerry-dee

Is Bread Healthy?

bread-sidney-crosby

Eat bread and grow up to be a super-athlete like Sidney Crosby

The processed food industry isn’t happy with us.

  • They are not happy how they are being blamed for the obesity epidemic.
  • They are not happy how “normal” people are starting to listen to us health nuts.
  • They are not happy being portrayed as the bad guy
  • And they are really, really not happy that a growing percentage of us are buying less of their products.

It’s that hit to their bottom line that is forcing them to respond to this darn “healthy eating” epidemic.

Yesterday, Coca-Cola released a commercial highlighting all of the steps they have “voluntarily” taken to help reverse the global obesity epidemic.

Today, we’re going to look at a commercial produced by Dempster’s Bread…designed to convince you that bread is just as healthy as fruits and vegetables.

Huh…maybe Gandhi had it right.

While the processed food industry is still fighting hard to protect their market share, they sure aren’t ignoring or laughing at us health nuts anymore.

gandhi-first-they-ignore-yo

Gandhi says “Just say NO to junk food”

So, what do you think?

  • Is bread healthy?
  • Is it as healthy as fruits & vegetables?
  • Is it tasty with some bacon, lettuce, and tomatoes shoved between two slices?

diet-books

Five Weight Loss Secrets the Experts Will Never Tell You

The weight loss industry is a multi-billion dollar business. It’s a multi-billion dollar business which combines recycled weight-loss theories with new celebrities year after year. It’s a multi-billion dollar business which sells the promise of transformation…while secretly hoping that you never succeed.

Today, I thought I would let you in on a few of the secrets that they will never mention in their weight loss books.

diet-books

  • All Diets Work

Whether they have you counting calories, restricting food groups or modifying when you’re allowed to eat, almost everybody will lose weight at the beginning of a new weight loss program. Their program is not nearly as special as they want you to believe.

  • All Diets Fail

Most people already know the difference between diets that make you lean and diets that make you fat. The problem isn’t lack of knowledge…it’s lack of consistency. The world’s most perfect weight loss diet is 100% useless if you don’t follow the rules.

  • Following the Rules Can Be Extremely Uncomfortable

In addition to being affordable and almost-always available, a large percentage of us rely on junk food to modulate hormones and neuro-chemicals in an attempt to reduce stress levels and make raw nerves feel…less raw. It’s the same reason why other people drink, do drugs, beat their spouses, etc. When you take away your emotion-soothing foods, you may be able to rely on willpower for a while as you try to ignore your “stuff”, but eventually, your willpower won’t be strong enough…and the siren’s call of Ben & Jerry may just be too strong for even the most awesome of celebrity endorsed diets.

  • Uncomfortable Doesn’t Mean Impossible

No matter how much you rely on junk food, there are psychological, neurological and nutritional approaches that can help reduce your dependence on food to modulate your emotions. And most of them are free or at least very reasonable. MP3s of guided meditations, brain wave entrainment and/or hypnosis require very little cash and almost zero effort from you…and can be very, very helpful. Supplements like Chill Pills cost less than $1 a day and can have a profound effect on your mood. Dr. Judith Beck lowers the cost of using Cognitive Behavior Therapy as a weight loss aid by laying out her techniques in her book – The Complete Beck Diet for Life.

  • You are Your Best Diet Guru

No weight loss expert will ever know what it’s like for YOU to lose weight. They won’t feel your cravings…or have to resist your urges to snack late at night…or have tell your friends that you will be eating a bowl of chicken vegetable soup instead of sharing their giant platter of Nachos Supreme!!! But then again, they can’t judge how your body responds to a week of Intermittent fasting or how peri-workout nutrition has helped you gain muscle and lose fat at the same time. They can’t make the very specific observations and adjustments that will help you overcome your weakness while maximizing your strengths and advantages.

What should you do with this info?

I have met and talked with a lot of weight loss gurus over the past decade…and most of them are pretty decent people with an honest desire to help overweight people lose weight and get fit. They realize that there is no perfect diet. They realize that what works for you might not work for me. They realize that weight loss can be a long, drawn-out, incredibly frustrating endeavor.

Unfortunately, if they wrote that in their book… NO ONE would buy it.

So…take what you read in a diet book with a giant grain of salt. Think about the theory behind the weight loss plan. Think about how easily you would be able to integrate that plan into your lifestyle. And if you decide to take the plunge, pay attention to how your body, mind and emotions respond. And be ready to make tweaks to customize a “one-size-fits-all” diet to make it fit your life.

And if you don’t want to spend any money at all, just download a FREE eBook copy of A Paleo Diet for the 21st Century.


KETONE-ADE

Does Ketone Drink = EZ Weight Loss?

Oxford researcher, Dr. Kieran Clarke has created a new type of ketone-based endurance drink designed to…

  • Generate significant weight loss
  • Improve mental alertness
  • Improve cognitive function

…as well as treat, prevent or reduce the effects of…

In short, this supplement MAY make you leaner, smarter, healthier, faster, stronger and less prone to diabetes, alzheimer’s, parkinson’s, huntington’s, heart disease and metabolic syndrome.

Note that I say MAY.

The science is all very new. According to Doc Clarke:

“We are very excited about our research, which we think shows great promise. Our primary interest so far has been to understand how the body’s metabolism responds and makes use of our ketone drink.

We are a long way yet from showing meaningful benefits as a treatment for disease or in aiding athletes’ endurance, and while we think it is possible that the ketone drink may have benefits in slowing Alzheimer’s progression, no one has done much research on this as yet…although this remains of great interest to us.”

How great an interest???

Great enough to apply for a US patent.

Can you imagine how much money Dr. Clarke will make if this product lives up to it’s potential?

The Science

  • Previous research indicates that a state of elevated ketones may improve physical and cognitive performance.
  • Unfortunately, direct administration of ketone bodies is unpractical and potentially dangerous
  • Fortunately, there are ketone precursors that might give her the same effect without any of the downsides.

On of those ketone precursors is  (R)-3-hydroxybutyl (R)-3-hydroxybutyrate, the ketone monoester that Dr. Clarke has been administering in the form of a meal replacement drink to her healthy human volunteers.

In one pilot study, eight adults with type 2 diabetes to see whether the drink produced any effect. The volunteers had three ketone drinks a day for five days and had their weight, cholesterol, and blood sugar monitored. Their weight dropped an average of nearly two per cent (in 5 days), as did their levels of glucose, cholesterol and fat in the blood.

In another study, Dr. Clarke gave 22 elite rowers the ketone drink and monitored the distances they achieved in 30 minutes on an indoor rowing machine.

One rower broke a world record and five others beat their personal best.

Conclusion

I am thoroughly geeked-up about the potential of this supplement.

Fingers crossed people.

Reference


jump

5 Ways to Jump Start Your Weight Loss

In the 12+ years I have been working as a personal trainer, I have met a lot of very smart, very successful people with a broad knowledge of weight loss tips, tricks & secrets….and yet most of them weren’t able to get the results they wanted.

And sometimes, the answer to their weight-loss problems was as simple as one little tweak.

Here are some of my favourite “tweaks” to jump start your weight loss.

Jump Start Your Weight Loss

Cleansing

Most people think that cleansing is all about…

  • starving yourself, and/or
  • drinking a mixture of lemon juice, maple syrup & hot sauce, and/or
  • shoving a colonic tube up your butt

WRONG.

In it’s essence, cleansing is all about…

  1. ignoring our taste buds for a SHORT period of time, and
  2. putting our Gastro-Intestinal tract in the spotlight for a SHORT period of time

And as un-fun as that sounds, your guts will thank you.

Without getting all alternative-health-y on you, just about every client of mine has seen health & weight-loss improvements via the occasional use of cleansing protocols.

HIIT

The beauty of HIIT training is that you don’t need to mess with your usual routine to reap the benefits.

For example, I worked with a cyclist a couple of years ago who was interested in increasing his power. Unfortunately, he and his coach weren’t willing to cut back on his high-volume cycling regimen. So, I integrated a series of HIIT sprints into his cycling program.

And while we weren’t able to test his strength improvements in the gym as I usually do, he did see a vast improvement in performance and a perceived improvement in power when race season began.

Nutrient Cycling

There are many different ways to cycle nutrients to maximize recovery from exercise and encourage fat loss. This is my favorite method:

  1. Simple carbs during workouts – Gatorade, Fruit Juice, etc.
  2. “Fill you up” carbs post workout – starchy veg, grains, etc.
  3. Crunchy carbs & greens the rest of the day – spinach, broccoli, etc.

The idea behind this plan is to manipulate insulin secretion to minimize fat storage and maximize muscle recovery via the re-filling of muscle cells with blood sugar & micronutrients.

Eat Dinner Like A King

This sounds counter-intuitive to common sense…and it is..sort of.

Normally, I advise clients against eating a big dinner because their day is winding down and that big blob of dinner calories is going to get stored as fat while they watch tv and drift off to sleep.

However, with this dietary tweak…

  • I ask them to have a medium sized breakfast made up of protein & fat foods with next to no carbs (ex scrambled eggs & peppers)
  • I ask them to have a small lunch consisting of protein & fat foods with next to no carbs (ex Greek salad with 1/2 chicken breast)

NOTEThis plans works best with people who are busy throughout the day. We’re trying to take advantage of the appetite killing effect of a busy work-day.

At the end of their work-day and before they eat dinner, I ask them to exercise. It might be a trip to the weight room or a group exercise class or 20 minutes of swimming or even a 10 min session of HIIT bike sprints.

After the workout, they get to eat a nice big satisfying dinner consisting of whatever foods they want. This big meal results in a ton of pleasurable brain chemicals and related hormones being dumped into the body…resulting in emotional pleasure and no sense of dietary deprivation.

 Have an Open Mind

There is a Chinese proverb that states “a closed mind is like a closed book; just a block of wood”.

And when I look at the mainstream approaches to weight loss, I see a whole lot of closed minds recycling the same old inefficient weight loss techniques year after year after year… with little real-world success.

What I want you to do is come at your weight-loss with an open mind.

  • Think of yourself as a really small-scale science experiment.
  • Stop repeating the same old weight-loss techniques that have failed you in the past.
  • Try something new for a month or two
  • Evaluate it
  • If it’s not working…dump it
  • Try something else…until you find something that works.

And if you still can’t find something that works, come back to Health Habits. I have lots more weight-loss tips & tricks to jump start your weight loss.

Jump Start Your Weight Loss

Be like water my friend…like water


prop37-poster

Health Food Makers Spending Billions To Keep You From Knowing GMOs Are In Your Food

In California, there is a ballot initiative – officially known as Proposition 37 – which is coming up for vote on November 6.

Proposition 37 will require labeling of genetically engineered / modified foods, and end the routine industry practice of labeling and marketing such foods as “natural.”

[box type=”important”]If there are GMOs in your food, companies will have to make this clear on their packaging.[/box]

Unfortunately, not all of America’s food producers want you to know if there are GMOs in your food. And from a financial standpoint, I can understand why companies like Monsanto are trying to block Prop 37. They have a lot of money invested in producing GMOs and they don’t want the public’s negative opinion of GMOs to hurt their profits.

What really pisses me off is when I find out that America’s major health food brands…

These organic and “natural” traitor companies and brands include: Kellogg’s (Kashi, Bear Naked, Morningstar Farms); General Mills (Muir Glen, Cascadian Farm, Larabar); Dean Foods (Horizon, Silk, White Wave); Smucker’s (R.W. Knudsen, Santa Cruz Organic); Coca-Cola (Honest Tea, Odwalla); Safeway (“O” Organics); Kraft (Boca Burgers and Back to Nature); Con-Agra (Orville Redenbacher’s Organic, Hunt’s Organic, Lightlife); and PepsiCo (Naked Juice, Tostito’s Organic, Tropicana Organic).

…are donating money through their parent companies to block Prop 37

It’s kinda disgusting when brands who make their money promoting HEALTH want to deny their customers the right to make healthy and informed food choices.

[box type=”note”]I have created links to all the companies Twitter or Facebook pages – feel free to send them a message “asking” them to reverse their position on Porp 37 – using the hashtag #yeson37[/box]

Reference


food nutrition health healthhabits fitness diet health

Nutrition Experts Are Full of SHIT

As a big fitness/nutrition geek, I am constantly consuming the latest information on how to improve the health of our overweight & inactive society.

And when it comes to improving public health, the nutrition experts are forever saying that it all comes down to education.

If only “they” could teach “us” how to…

  • Eat healthier
  • Move healthier
  • Live healthier

…we would all take that knowledge…and stop eating junk food while watching re-runs of  Here Comes Honey Boo Boo.

Too bad they’re full of shit.

In this new study, researchers presented 124 test with a fake food buffet consisting of 55 replica food items.

Nutrition Experts Are Full of SHIT

  • Participants in the control group were instructed to serve themselves a meal, as they would normally eat from the given selections.
  • Participants in the instruction group were asked to select a healthy, balanced meal.
  • People in the instruction + information group were also instructed to select a healthy meal, but in addition, they received nutrition information based on the Swiss Food Guide Pyramid.

The results?

  • Both the instruction group AND the instruction + information group reduced their consumption of sweets & desserts.
  • Both the instruction group AND the instruction + information group increased their consumption of fruit.
  • No other food categories (including vegetables) were significantly altered.
  • There was very little caloric difference between the meals of all 3 groups
  • Both the instruction group AND the instruction + information group perceived their meals as healthy
  • The control group perceived their meal as less healthy
  • All 3 groups considered their chosen meals equally tasty

Nutrition Experts Are Full of SHIT

Their Conclusions

  1. When people aim to prepare a healthy meal, they replace dessert with fruit.
  2. Nutritional information on portion sizes fails to increase the amount of vegetables in a meal
  3. People, who were asked to choose a healthy meal, chose meals that they perceived as similarly tasty.

My Conclusions

  1. We like to eat tasty food…and most of us are not willing to abandon yummy to get healthy.
  2. We already know which foods are healthy and which are unhealthy
  3. We need more nutrition motivation and less nutrition education.

So, where do we go from here?

  • How do we motivate ourselves to eat healthier???

That’s the billion dollar question. I’m still waiting on an answer from the nutrition experts.

Reference


Why is America so Fat

The Free Market Doesn’t Give a Shit About Your Health…

… and why should they?

McDonald’s isn’t your Mommy.

  • They prepare food
  • You buy it
  • Their stock price tripled in the past 8 years
  • As did the ass size of the typical McDonald’s customer.

Unfortunately for fast food restaurants, childhood (and adult) obesity has become a major medical, political & social issue.

A big enough issue that at the most recent McDonald’s shareholder meeting, a small group of shareholders came forward to say that “McDonald’s can no longer ignore the spiraling costs of its business practices on our children’s health and on our healthcare system. This issue is not only critical to the health and well-being of generations to come, but also to shareholders who should be better informed about the liabilities associated with the businesses they’re investing in.”

The resolution would compel the Board of Directors to assess how the growing body of evidence linking fast food and its marketing with diet-related conditions will impact McDonald’s finances and operations.

In response to the proposal, McDonald’s board of directors recommended a “no” vote on the proposal, calling it “unnecessary and redundant.”

  • 93.6% of McDonald’s shareholders agreed and voted NO.

Hmmmm…. a cynical person might assume that 93.6% of McDonald’s shareholders and the entire board of directors already know how McDonald’s menu & marketing practices impacts childhood obesity…and they don’t want to see their profits, share prices and performance bonuses get hammered by the truth.

  • And why would they?
  • Their job isn’t keeping our kids healthy.
  • That’s our job.

Just know that McDonald’s (and KFC, DQ, Taco Bell, Burger King, Wendy’s, etc) doesn’t give a shit about your health or the health of your children.

Reference


Homemade-Maqui-Berry-Jam

OMG!!! Maqui Berries Are Awesome

Being a parent is hard work…especially in the morning….as you’re trying to get your little sleepy heads out of bed and ready for school.

And one of the “best” parts of every parent’s morning routine is trying to get the kids to eat something “healthy” so that they will have the energy required to stuff their brains chock full of knowledge.

[box type=”red”]What if I told you that one of my clients has been spreading mega doses of antioxidants all over her kid’s morning bagel for the past week….. and the little sugar-monster has been eating it up and asking for more. [/box]

Q: And what if I told you that when he runs in the house after school, he’s all excited to drink an ORAC loaded “milk shake”

A: You would probably call me a big fat liar

But you would be wrong.

For the past couple of weeks, I have had people testing out a new antioxidant powder loaded with:

  • Organic Maqui Berry juice powder
  • Organic Acai Berry juice powder
  • Organic Green Tea Extract
  • Organic Vanilla flavor
  • Organic Mixed Berry Flavor
  • Organic Brown Rice Emulsifier
  • Organic Stevia (Reb A 95%)

And the one comment that I have heard from each & every one of my guinea pigs is how good this stuff tastes.

  • Moms are sipping on a bottle of this stuff throughout the day…and feeling full of energy.
  • Dads who never eat anything healthy are smearing the Maqui Berry Jam all over their toast
  • Kids are eating & drinking this stuff and asking for more.

And as someone who has taste tested A LOT of health food products… this is NOT NORMAL. Almost universally, healthy stuff tastes healthy.

OMG Maqui Berry Antioxidant Powder doesn’t taste healthy…but it is…healthy.

And if you don’t believe me, check out all of these studies extolling the health virtues of the Maqui berry.

[box type=”important”]Organic Meets Good – the makers of Maqui Berry Powder are doing a random draw for (2) packages of their amazing products. (1) free package of Maqui powder and (1) free package of Pomegranate powder. Hurry if you want to get in on the draw. All you have to do is like their FB page, leave a comment (so they can contact you if you win) and be a U.S. resident. Don’t delay, the giveaway ends on May 23[/box]

Reference

And if you want the recipes for Maqui Berry Jam and the Maqui smoothie…follow the links.

[box type=”note”]I have been mixing the Maqui Berry powder with my powdered multi-vitamin in the morning and adding it to post-workout protein shakes. I loved the jam recipe, but seeing as I have a wicked sweet tooth, it’s best that I make that only on weekends. I’ve never been good at portion control.[/box]

 


Matt McClain - Rocky Mountain News

45 Reasons Why America is Obese

America…like other countries… is getting fatter day after day after day. And if you listen to the mainstream media / medical “experts”, most will tell you that it’s all about Calories in vs Calories Out. A small minority will reference the power of insulin while some obesity-apologists will blame their DNA.

So, I raise the question….Is there a one size fits all cause and/or cure for obesity?

Matt McClain - Rocky Mountain News

Matt McClain – Rocky Mountain News

Or are there a whole bunch of factors coming together to create America’s obesity epidemic?

To aid in the discussion, I have put together a partial list of the factors that I think influence human obesity.

45 Unique Causes of Obesity

Food

  • Quantity of food – Calories
  • Quantity of food – Volume
  • Type and Quality of food – Macronutrients – Carbs, Fat, Protein
  • Type and Quality of food – MicronutrientsVitamins, Minerals, Enzymes, Phytochemicals, etc…
  • Type and Quality of food – Nutrient Density v.s Caloric Density
  • Your beliefs and emotions regarding food – food as pleasure, food as fuel
  • Dining habits – eat on the run vs sit down dinner

Next Page – Your Body…




paleo-lemon-bars

Paleo Dessert Recipes – Vol. 1

Ever since I switched over to a Paleo style of eating, my big ole’ sweet tooth has shrunk in size.

But every now and then, I still get a wicked craving for something sweet.

And thanks to a growing legion of Paleo foodies, I can now indulge that sweet tooth with these amazing Paleo dessert recipes.

Next Page – More Paleo Dessert Recipes


canada-fat-fit-2

Canada's Health Ranking Falls Like a Fat Guy Through an Wicker Chair

Canadians love to talk about their healthcare system.

  • We love to brag about how much better it is than the American system, yet
  • We also love to complain about the long wait times and the imminent bankruptcy of the system.

Lately, it’s been more complaining than bragging.

  • We blame the nurses’ union for being greedy.
  • We blame the hospital bureaucrats for their big salaries and “obvious” incompetence.
  • We blame illegal immigrants and the poor for clogging up the emergency room instead of going to their GP.

We blame. We blame. We blame.

Problem is….we should be blaming ourselves.

According to the Conference Board of Canada, the real problem with the Canadian healthcare system isn’t the system…it’s the Canadian public and their lazy lifestyle that is ruining the healthcare system.

Canada’s 2012 Health Report Card

The Conference Board of Canada takes an annual look at 17 industrialized nations and compares them using 11 different markers of health.

  • In the 1990s, Canada was ranked 4th.
  • Today, Canada has fallen to 10th.

What gives? 

According to the research, while top-ranking countries like Japan, Switzerland & Norway have invested in programs designed to promote a healthy lifestyle, thereby lowering the economic impact of chronic diseases like diabetes, cancer, depression, dementia, osteoarthritis, and heart disease, Canada has virtually ignored health promotion.

And according to the Conference Board of Canada, “most top-performing countries have achieved better health outcomes through actions on the broader determinants of health such as environmental stewardship and health-promotion programs focusing on changes in lifestyle, including smoking cessation, increased activity, healthier diets, and safer driving habits.

Leading countries also focus on other determinants of health—such as education, early childhood development, income, and social status—to improve health outcomes”.

It’s a novel concept…spend a small amount of money preventing disease instead of spending a large amount of money treating disease.

What now?

The cynic in me believes that nobody is going to pay attention to this report and that the status quo will rule the day.

However, just last week, the federal government announced $4 million in additional federal money for Health Canada’s Healthy Eating Awareness and Education Initiative.  And while $4 million is a drop in the bucket compared to the total spending on healthcare, it’s a start and may represent a shift in government thinking.

Time will tell.

What can we do NOW?

You could write a letter to your MP or MPP or the appropriate federal/provincial Health Minister….and they might send you a nice form letter telling you how they take the health of Canadians seriously…yadda yadda.

Or you could use your Twitter and Facebook accounts to put a little heat under their seats.

  • Canada – Leona Aglukkaq – Federal Minister of Health and Long-Term Care – Facebook – Twitter
  • Alberta – Fred Horne – Minister of Health and Wellness – Facebook – Twitter
  • British Columbia – Michael de Jong – Minister of Health – Facebook – Twitter
  • Manitoba – Jim Rondeau – Minister of Healthy Living, Youth and Seniors – Facebook
  • New Brunswick – Madeline Dubé – Minister of Health – Facebook
  • Newfoundland – Susan Sullivan  – Minister of Health and Community Services – Facebook – Twitter
  • Northwest Territories – Tom Beaulieu – Minister of Health and Social Services  – website
  • Nova Scotia – Maureen MacDonald – Minister of Health and Wellness  – FacebookTwitter
  • Nunavut – Keith Peterson – Minister of Health and Social Services – website
  • Ontario –  Deb Matthews – Minister of Health – Facebook – Twitter
  • Prince Edward Island – Doug Currie – Minister of Health and Wellness – Facebook – Twitter
  • Quebec – Yves Bolduc  – Ministre de la Santé et des Services sociaux – Facebook
  • Saskatchewan – Don McMorris – Minister of Health – Facebook – Twitter
  • Yukon – Minister of Health and Social Services- Facebook – Twitter

NOTE – this problem isn’t unique to Canada. Other countries (like the US of A – #17 of 17) could use with a healthy dose of health promotion.


stewie-on-steroids---family

The Components of Physical Fitness

What is physical fitness?

You will receive some very different answers depending upon who you ask.

To a person with a medical condition, physical fitness may be a day without pain or a day where they have the energy to walk down to the corner store. To the weekend warrior, it is being able to compete with his friends and still be able to go to work on Monday.

To an Olympic calibre gymnast, physical fitness is performing an Iron Cross. The flexibility of an accomplished yoga practitioner is a display of physical fitness. As is the endurance of a triathelete. Or the power of an Olympic style weightlifter. Or the speed of a sprinter. Or the agility of a badminton player…

They are all right and they are all wrong.

For their particular needs, there is an appropriate level of adequate fitness. The weekend warrior has no need to perform an Iron Cross. Or a gymnast to run a marathon.

The decathalete / heptahalete is supposed to represent the ultimate of physical fitness. While the other athletes are specialists, these multi-sports athletes train to develop the ultimate combination of the different components that make up physical fitness.

So that is where we will go. By breaking down physical fitness into it’s components, we will arrive at a better understanding of physical fitness.

The 5 Components of Physical Fitness

1. Muscular Strength

This component of physical fitness deals specifically with the performance of the body’s skeletal muscles.

Your skeletal muscles contract and stretch in order to produce movement. Simple.

How they produce that movement is less simple. Your body’s muscles are highly adaptable. They will react to the stresses that you place upon them. Sit on the couch and they will atrophy. Try and run fast and they adapt to produce faster contractions. Lift heavy objects and they will increase their ability to produce maximum strength.

One way to organize these different types of strength is in relation to time.

Maximum muscular strength is the ability to produce the most amount of force regardless of time. That big guy at your gym that is ALWAYS bench pressing may have a high level of maximum strength. He can produce a large amount of force (to move that heavy barbell) but he does it relatively SLOOOWWWLY.

Maximum muscular endurance is the ability to produce a smaller amount of force, but do it for a long time. A marathon runner has a high level of muscular endurance. His bodyweight requires less force to move than a heavy barbell, but he is able to move that weight for 2+ hours non-stop.

Maximum muscular speed is the ability to produce muscular movement very quickly. A hummingbird’s wings are the epitome of speed.

Muscular power is a combination of maximum strength and speed. An Olympic weightlifter is a great example of power. So are high jumpers and sprinters. Another way of looking at power would be to use our weightlifter friend from the gym.

If he bench presses 300 lbs but takes 3 seconds to perform the lift, his power output is 100 lbs. per second. However, if he drops the weight to 200 lbs and performs the lift in 1 second, his power output shoots up to 200 lbs. per second.

If that wasn’t confusing enough, different types of muscular strength rely on the development of the 4 other components of physical fitness.

Next Page…Neuro-Muscular Co-ordination


fat-babies---web

Is Obesity Child Abuse?

An eight year old Cleveland boy was recently taken from his family and placed in foster care after case workers said that his mother wasn’t doing enough to control his weight.

The child in question is over 200 lbs – the average 8 yr old boy is 56 lbs.

Lawyers for the mother argue that the county “overreached” in taking her son, saying the kid’s health is not in imminent danger.

“They are trying to make it seem like I am unfit, like I don’t love my child,” the boy’s mother. “Of course I love him. Of course I want him to lose weight. It’s a lifestyle change, and they are trying to make it seem like I am not embracing that. It is very hard, but I am trying.”

What do you think?

And if you do agree that childhood obesity is child abuse, what do you think that “society” should do about it?

The Ohio state health department estimates more than 12 percent of third-graders statewide are severely obese.

  • Do we take all those severely obese children away from their parents?

What about your neighborhood?

  • Would you be okay with your local children’s aid society taking away 12% of the kids in your neighborhood?
  • And why stop at obesity?

Without crappy parents, we wouldn’t have so many junkies, murderers, rapists, perverts, etc…

Even the best parents screw up their kids in some way.

And as much as it pisses me off to see parents enabling their kid’s obesity, I just don’t see how putting all our severely obese kids into foster homes makes any sense on a large scale.

But that’s just my opinion.

Reference


UNCLE SAM OBESITY

America's Lifestyle Diseases Cost the Economy over $153 Billion per Year

Lifestyle diseases such as obesity, hypertension, diabetes, cancer and depression are costing the American economy $153 billion per year in lost productivity.

Based on data collected via the Gallup-Healthways Well-Being Index, researchers concluded that chronic health conditions such as obesity, hypertension, high cholesterol, cancer, diabetes, asthma, depression and recurring physical pain resulted in 449,847,652 days missed from work… and an estimated productivity loss of $153,398,049,221 per year.

And it gets worse.

  • This calculation doesn’t include productivity lost when employees show up at work but are less productive because of their poor health.
  • As well, the Gallup people didn’t speak with part-time workers.

Previous research which included these factors found that America’s chronic lifestyle diseases cost the nation up to $1.1 trillion per year.

And that’s a lot of money.

.

Maybe enough money for the government to start throwing some cash into health promotion programs?

.

Reference

 


superman-fat-ripped health-fitness-healthhabits

9 Ways to Make Your Workouts Super Awesome

1.  Reduce Rest between Sets

Reducing rest between sets will:

  • improve your anaerobic endurance,
  • allow you to do more work in a shorter period of time,
  • increase your EPOC
  • and force you to burn fat faster.

Unless you’re trying to get huge, cutting your rest periods to 30 seconds or less is a great thing to do.

skinny exercise weightlifter

2.  Start doing some Unilateral Training

Working one limb at a time is a great way to correct muscle imbalances, turn a bench press into a core exercise and get you stronger with less strain on your joints

See the 1 Arm Shoulder Press & 1 Leg Squat in this article

3.  Get Serious about Peri-Workout Nutrition

3 meals a day isn’t going to cut it if you want to get the best results from your workouts.

To maximize performance, recovery & fat loss, you need to get smart about what you eat and when you eat it.

This article goes into lots of detail about Peri-Workout Nutrition

4.  Improve your Joint Mobility

Most gym-goers barely find time to stretch their muscles.

Almost none of them try to mobilize tight or impinged joints.

And that’s too bad. Because I bet 9 out of 10 people at your gym have at least one bad joint that could be magically healed with a proper joint mobility program.

Kelly Starrett is my favorite guru when it comes to joint mobility

5.  Buy a Foam Roller

Seriously…buy a foam roller. Your muscles and your bank account will thank you

Lately, I have been using a Rumble Roller. It’s softer than my previous roller, but those knobs really do the trick on my IT bands and tight hip muscles.

rumble foam roller

As well, one of my clients used it on her tight trap muscles to help eliminate tension headaches.

Next PageTips 6 – 9…


jillian michaels positive reinforcement diet  - shame

Dieting 101 : Say NO to Shame

Believe it or not, you will cheat on your diet.

At some point in the next few weeks:

  • You’re going to eat too much, or
  • Eat right before bed, or
  • Eat the wrong food, or
  • Skip a meal, or
  • Etc, etc, etc….

It’s guaranteed. Everyone does it. Even Jillian.

It’s how you deal with that cheat that’s going to determine the success of your diet.

If you see your cheat as a temporary slip-up and move on to the next meal, next day, next week…you’ll probably be very successful with your weight loss.

However, if you:

  • Obsess over your cheat, and
  • Keep blaming yourself, or
  • Pretend it didn’t happen, or
  • Hide it from others (ie your trainer)
  • Or find some other way to catastrophize your little diet slip-up

I can pretty much guarantee that your diet is doomed.

Shame is the Diet Killer

When you were learning how to drive, you made all sorts of tiny little mistakes & corrections. But you didn’t crash the car.

When you’re learning how to eat healthy & lose body-fat, you’re going to make all sorts of tiny little mistakes & corrections. You’re going to learn which foods work best for you. You’re going to adapt the generic diet to suit your unique lifestyle.

And as long as you don’t turn your little mistakes into big, emotional problems, you will be successful.

Always remember to stay in the present.

When you cheat on your diet:

  • Recognize that you did it.
  • Ask yourself why you did it.
  • Ask yourself how to avoid having it happen again
  • And then move on. Let it go.

There is no shame in making a teeny tiny little mistake. Learn from it, move on to the next meal and stop beating yourself up over a few cookies.


Egg-Crepe health food nutrition healthhabits

Protein at Breakfast Reduces Hunger & Prevents Overeating

Research shows that eating a protein rich breakfast increases satiety and reduces hunger throughout the day.

And for those of us who are prone to the mid-afternoon munchies, this is very, very good news.

The Study

For three weeks, a group of adolescent girls (Age: 15 ± 1 years) with a high BMI (93rd percentile ± 1%) and a habit of skipping breakfast (5 ± 1×/week) either…

  • continued to skip breakfast (BS)
  • or consumed 500-calorie “normal protein” breakfast meals (NP) consisting of cereal and milk
  • or 500-calorie higher protein meals (HP) consisting of Belgium waffles, syrup and yogurt.

At the end of each week, the girls returned to the lab to eat their respective breakfast followed by:

  • appetite questionnaires and
  • an fMRI brain scan to identify brain activation responses to viewing food vs. nonfood images prior to lunch.

The Results

Compared to skipping breakfast (BS), both breakfast meals (NP & HP) led to increased satiety and reductions in hunger throughout the morning (3 hrs post breakfast).

The fMRI results showed that brain activation in regions controlling food motivation and reward was reduced prior to lunch time when breakfast was consumed in the morning.

Additionally, eating protein at breakfast led to even greater changes in appetite, satiety and reward-driven eating behaviour compared to the normal protein breakfast.

Conclusion

The researchers concluded that a protein-rich breakfast might be an effective strategy to improve appetite control and prevent overeating in young people.

And aside from the fact that I take issue with their description of their HP breakfast – Belgium waffles, syrup and yogurt – as being high protein, I have to agree.

NOTE – Some of my previous articles – The Big Breakfast DietWeight Loss & Breakfast: Eggs are Better – have shown that skipping breakfast can be a very bad idea.

Reference


cdc get smart antibiotics

Antibiotics, Drug Resistant Bacteria and Your Food

The CDC tells us that we need to stop taking antibiotics every time we get a cold or fever.

They tell us that the misuse and overuse of antibiotics is leading to the growth of drug resistant superbugs.

And as I found out 22 days ago, drug resistant bacteria have the most unpleasant ability to kill the people that you love the most.

So, it’s pretty obvious that I am all for governments around the world generating PSAs in order to educate us on the misuse & overuse of antibiotics.

What I can’t understand is why they are focusing on our use of antibiotics & antimicrobials when:

  • 80% of all antimicrobials dispensed in the U.S. are given to feed animals.

While only 20% are given to actual sick human beings.

So, in an attempt to rid me of my confusion, I was hoping that someone could slowly & clearly explain to me why our governments would focus on the small users of antibiotics (us), while the biggest users (Big Agri) get a pass?

Is it really so important to have $9.99 buckets of fried chicken?

Can someone explain that to me?

.

And explain it quickly….before someone else loses their father or mother or child.

/


chocolate-bars

Chocolate is the Superman of Super Foods

According to a study in this month’s Chemistry Central Journal, not only does chocolate taste amazing, it is one of the most powerful Super Foods on the planet.

More powerful than:

Not that there’s anything wrong with blueberries or cranberries or acai berries or even pomegranate.

Those fruits are super foods in their own right.

They’re just not as super as chocolate…or more specifically cocoa.

Attention chocolate addicts!!!

The Research

The scientists found that when cocoa powder was tested against fruit powders made from blueberry, cranberry, pomegranate and acai berry, cocoa was found to have higher levels of:

  1. Antioxidants  (ORAC (μM TE/g))
  2. Total Polyphenol content  (TP (mg/g))
  3. Total Flavanol content (TF (mg/g))

And it’s not just cocoa powder.

Dark chocolate was also superior to the fruit powder super foods.

Only pomegranate juice was able to stand toe to toe with cocoa powder and dark chocolate in terms of Total Polyphenol content.

So, way to go pomegranate juice….2nd place is nothing to be embarrassed about.

Conclusion

Cocoa powder and/or dark chocolate is incredibly good for you.

However, it should be noted that products made with alkalized cocoa have relatively low ORAC, TP and TF values. So, before you go wolfing down a handful of Snickers bars, you should realize that not all cacao is created equal.

You are looking for non-alkalized cocoa powder or dark chocolate from a reputable company who cares about the nutritional content.


Orange-Ginger-Pork

Orange Ginger Pork

Here’s this weekends Paleo friendly recipe. As an alternative to the usual protein packed chicken and turkey, pork loin is the ‘other’ white meat which is lean and mean. It’s also one of those meats that marinades well. The ginger and orange work great here together with the earthiness of the Swiss chard.

Have a great weekend guys.

RECIPE:
1 x 2 lb organic pork loin
1 tbsp olive oil
1/4 tsp salt
1/4 tsp pepper

Marinade:
1 tbsp fresh ginger – grated
1 large orange – zested
2 tbsp olive oil
1/4 tsp black pepper

Here’s the full recipe.

For those of you who’ve followed my recipes here on HH, I just launched my new online cooking show with Robin Quivers from the Howard Stern show. It’s called VEGUCATING ROBIN.

The show involves me teaching Robin, who’s a vegan, how to cook an assortment of vegetables.
This is not just for vegans but is a show for any and everyone who enjoys cooking but needs a little inspiration in the kitchen. In this weeks episode I show Robin how to make pesto. Our next episode goes up Wed 12/15.

Here’s some more of my Paleo friendly recipes from previous posts.


Sun-Dried-Tomato-Chicken

Sundried Tomato Chicken

Here’s another one pot meal perfect for the weekend. As you guys know I’m a big fan of these not only ’cause it’s easy to put together but more importantly there’s hardly any washing up. Ideal!

RECIPE:
Serves 4

1 whole organic chicken – portioned (2 breasts, 2 drumsticks, 2 thighs)
2 tbsp olive oil
1 tbsp smoked paprika
1/2 tbsp salt

Here’s the full recipe.

For those of you who’ve followed my recipes here on HH, I just launched my new online cooking show with Robin Quivers from the Howard Stern show. It’s called VEGUCATING ROBIN.

The show involves me teaching Robin, who’s a vegan, how to cook an assortment of vegetables. This is not just for vegans but is a show for any and everyone who enjoys cooking but needs a little inspiration in the kitchen. The first episode is up now and the next one goes up Wed 12/8.

Here’s some more of my Paleo friendly recipes from previous posts.


Leucine picture

Functional Amino Acids for Better Health

Functional amino acids are being investigated by researchers for their ability to regulate key metabolic pathways and improve human health, growth, development and reproduction.

Building upon current animal research, Dr. Guoyao Wu recommends “nonessential amino acids be provided to humans to prevent chronic disease.”

For example, it is known that the amino acid arginine helps to prevent obesity.

“Currently in the U.S., more than 60 percent of adults are overweight or obese,” he said. “Globally, more than 300 million adults are obese and more than 1 billion are overweight. Also, a large number of children in the U.S. and other countries are overweight or obese. The most urgent needs of new research in amino acids and health are the roles of functional amino acids in the treatment and prevention of obesity and its associated cardiovascular dysfunction.”

In addition to arginine, studies have shown that leucine has a strong effect on insulin response as well as sparing muscle during periods of caloric restriction.

Unfortunately, researching the many potential health benefits of amino acids is not a priority for Big Pharma.

They can’t slap a patent on arginine or leucine, so what’s the point of spending the big bucks.

Too bad for us.

.

Reference


Pumpkin-Pear-Soup

Roasted Pumpkin & Pear Soup

Today’s recipe is courtesy of my better half also known as, the missus. Enjoy – Gavan.

There comes a time when the wife of a chef has to dig in and do the dirty work. Lucky for me I like to cook but I’m still getting used to just whipping things together as I’m more of a recipe girl. But sometimes (just sometimes in my case) throwing caution to the wind pays off.

Our fruit bowl was overflowing with apples, pears, persimmons, pumpkin and winter squash. I stared at it thinking, what to make….what to make….

I love pumpkin soup. I love pears. Why not?

With a little guidance from the hubby I whipped up a delicious twist on the usual pumpkin soup and it was fabulous.

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

For those of you who’ve followed my recipes here on HH, I just launched my new online cooking show with Robin Quivers from the Howard Stern show. It’s called Vegucating Robin.

In it I’m teaching Robin, a vegan, how to cook all varieties of vegetables. This is a show for any and everyone who enjoys cooking but needs a little inspiration in the kitchen.
If you get a sec take a look.

Here’s some more of my Paleo friendly recipes from previous posts.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next or first dinner party.

Have a great weekend guys.

Cheers.


Sundried-Tomato-Pesto-Lamb

Sundried Tomato Pesto Grilled Lamb

I’ve done a few recipes in the past highlighting the versatility of pesto. Here I made the not so familiar version with sun dried tomatoes and spinach. Yep, you heard me right!

Pesto is one of those sauces/marinades that works well with a lot of different foods including seafood and of course meat. It’s also delicious on vegetables and makes a perfect accompaniment to any and all vegetarian dishes (skip the cheese and it becomes vegan). Sometimes I like to grill up some seasonal veggies or since winter’s here, just saute or roast some and when they’re cooked simply toss them in a little pesto and you’re sorted. Because the veggies are still warm they’ll absorb all the pesto flavour. Try it, it’s goooood.

TIP: I’d say plan your meal using pesto on one (not all) of the components. If you use the pesto on both your protein and veg in the same sitting it might be overkill for the ol’ palate.

Serving Suggestion: Roast a selection of seasonal veggies from your local farmers market and you’re good to go.

Below photo: Brussels Sprouts, Parsley Root, Sunchokes, Baby carrots.

Roasted Root Vegetables

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next or first dinner party.

Have a great weekend guys.


Almond-Crusted-Fishcake

Almond Crusted Fishcakes

I was kind of inspired to make this recipe having just come back from home where I had probably the best fishcakes I’d had in a long time. We ate some fabulous seafood whilst there, all locally caught of course, and I just love the seafood’s flavour plucked directly from the Atlantic Ocean. My thought here was to crust the cakes in something other than the usual breadcrumbs. Handy I had picked up some almond meal I spotted at the farmers’ market recently, which fit in perfectly with my plan. This recipe is also Paleo-approved!

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next or first dinner party.

Have a great weekend guys.


Lemon-Pepper-Crusted-Lamb

Lemon Pepper Crusted Lamb

In honor of my trip home to Ireland recently here’s a lovely quick n easy lamb dish. In case that doesn’t make sense lamb’s very popular in Ireland. A little known fact you can tell your friends, the word Paleo is a Gaelic word meaning  ‘always trust an Irishman’s lamb recipe’. Who knew?
The seasoning here is basically flavoured S&P which adds a little extra to the already flavourful meat.

Not much else to say.

Enjoy!

RECIPE:

Serves 4

1 lb grass fed Lamb noisette
1 tbsp lemon pepper
2 tsp garlic salt

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next or first dinner party!

Cheers guys.


Apple-Dijon-Pork

Apple & Dijon Glazed Pork

Alrighty Paleo-heads, this is a play on roast pork and mash potatoes just for you guys. I made a simple marinade for the pork using paleo-friendly ingredients. My favourite veg as a kid was carrot/parsnip mash. My Mum couldn’t make enough of the stuff! I still love it today and it works great here instead of potatoes.
The sweet and tangy flavour of the pork works brilliantly with the sweetness of the C&P mash.

Enjoy!

RECIPE:
Serves 4

4 x 5-6oz organic pork loin steaks

Marinade Recipe:
2 tbsp organic unsweetened apple sauce
1 tbsp wholegrain Dijon mustard
1 tsp dried sage
1/4 tsp black pepper

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next, or first dinner party!

Cheers


mcdonalds bitch slap

Vegan Doctors Bitch Slap McDonalds

If there’s one thing I can say about the Physicians Committee for Responsible Medicine….it’s that they’ve got cojones.

In a distinctly PETA-like fashion, this little group of vegan/animal rights activists has just up and bitch slapped McDonalds with this commercial.

Oooooooh snap…….No they dittant!!!

Ronald McDonald is going to be royally P.O.’d when he sees that PSA.

And you know what happens when Big Red gets angry……you know he’s going to get medieval on someone’s ass.

And I ain’t betting on a group of vegan doctors against that guy.

.