NEW Research : Drinking Green Tea Improves Aerobic Capacity

A new study finds  that daily tea catechin consumption (combined with a twice weekly cycling program) improved aerobic capacity significantly in a group a Japanese males.

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Previous studies found that dietary supplementation with tea catechins combined with exercise improved endurance capacity in mice.

This is the first study (that I could find on PubMed) aimed to test the aerobic capacity of humans supplementing with tea catechins.

This new (8-week) study conducted on sixteen Japanese non-athlete males shows that daily tea catechin consumption (500 ml test beverage with 570 mg tea catechins) combined with a twice weekly cycling program improved aerobic capacity significantly when compared to the placebo group.

  • Aerobic capacity was evaluated by indirect calorimetry and near-infrared spectroscopy during graded cycle exercise.

  • Catechin beverage consumption was associated with a significantly higher ventilation threshold during exercise and a higher recovery rate of oxygenated hemoglobin and myoglobin levels after graded cycle exercise when compared to subjects receiving the placebo beverage.

These results indicate that daily consumption of tea catechins increases aerobic capacity when combined with semiweekly light exercise, which may be due to increased skeletal muscle aerobic capacity.

Disclaimer:

This research was conducted by researchers who work for the Biological Science Laboratories of Kao Corporation….who just happen to sell a green tea fitness supplement beverage.

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Which doesn’t mean that the science is bogus. Just something to be aware & skeptical of…just like any good scientist.

In green tea’s favor is a ton of science showing a wide range of health benefits associated with green tea catechins.  IMHO, it isn’t unlikely that green tea catechins probably have a positive effect on your aerobic capacity. There just isn’t any science (other than this study) on this subject.

But there will be. If you’re interested, I have set up an PubMed feed for “green tea & aerobic capacity” Click on the link and you will have access to the latest published research on how green tea catechins improve (or don’t) aerobic capacity.

 

Reference

Bioscience, Biotechnology, and Biochemistry Journal

A Cheap and Effective Diet to Lose Weight Quickly

Recently, one of my clients asked me to assist one of her friends who:

  1. needed to lose weight quickly (in order to be eligible for surgery)
  2. was low on funds

Normally, my training clients are fairly well off, so the diets I usually recommend are loaded with fresh fruits & veg, natural (not factory farmed) meat, healthy oils and a variety of health, performance & weight-loss supplements.

With constraints on time and money, I turned to my good friends…dietary fiber and butyrate.

For those of you that don’t know, butyrate is created as fiber is fermented in your gut. And in addition to a LOT of health benefits generated by this fiber/butyrate process, eating a high fiber/butyrate diet results in:

So here’s what we did

Client Info:

  • 297 lb female
  • Hypertension
  • Exercise limitations
  • No known food allergies or other food constraints
  • Needs to lose weight asap to be eligible for a required surgery
  • No extra income for personal training, supplements, etc

Exercise Plan

Due to her medical issue, the only exercise I could recommend is a daily walking routine (10,000+ steps) and mobility/flexibility training in the evening before bed

Overall Diet Theory

  • Low cost
  • High fiber & butyrate
  • Boring & predictable – making meal prep simple and reducting opportunities to “accidentally” cheat
  • Low time commitment – which is always a bonus

For Breakfast….EVERY day

Oatmeal Custard…..mmmmmmmm good

  • Oatmeal – 1 cup dry large flakes
  • Water – 2 cups
  • 1 XL egg

Recipe here

Optional Toppings

  • Peanut butter & banana – 1 tbsp PB max
  • Raisins & cinnamon – 2 tbsp raisins max
  • Brown sugar & vanilla – 2 tbsp sugar max
  • Frozen berries – big handful
  • Chocolate chips – small handful max

Mix and match toppings as your heart desires…while keeping quantities in line

creamy-oats-4

For Lunch & Dinner….EVERY day

Rice & Lentil Pilaf

This recipe makes enough food for both lunch and dinner combined.

  • 2 cups of dry rice, barley, quinoa, buckwheat, etc
  • 1 cups of lentils (I prefer the French or Puy lentils…great taste)
  • Chopped garlic, onion & spices (to your taste)
  • 1-2 tbsp butter (grass-fed if possible) – added after cooking
  • Ajvar sauce (or similar flavorful sauce) to taste – added after cooking

ajvar_sauce

 

To drink throughout the day

  • Water (at least 8 glasses)
  • Tea and/or coffee – no sugar or dairy (herbal tea counts as 1 glass of water – coffee & tea count as 1/2 a glass of water)

Results

  • After 4 weeks, she has lost 18 lbs…from 297 to 279.
  • The first week, she lost only 2 lbs. Not sure why, but after the first week, the weight loss has been consistent from week to week.
  • She was a “little bit” gassy for the first two weeks, but that side-effect has resolved itself
  • Similarly, her trips to the bathroom have become healthier
  • Her appetite, especially at night when she is relaxing, is nothing compared to how it used to be. She has always been a late-night snacker.
  • She also told me that she thinks her allergies & her skin are much improved since starting the diet.

And while we can’t quantify anything other than the weight loss, none of her observations sound unrealistic…but as a science nerd, I am still going to take them with a grain of salt.

So there you go…A Cheap and Effective Diet to Lose Weight Quickly

 

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xanthohumol hops beer diabetes obesity hypertension cancer

Attention Beer Drinkers: Compound found in Hops lowers cholesterol, blood sugar and weight gain

If you’re a health & fitness nerd like myself, you already know that metabolic syndrome (abdominal obesity, elevated blood pressure, elevated blood sugar, high serum triglycerides and/or low HDL cholesterol) is fast becoming the #1 health concern around the globe.

img_img_9781587798054_metabolic_syndrome_chartIf you’re a beer lover, you already know that one of the main ingredients in beer is hops.

hops20cones20for20beer20production_0

What you may not know is that, a recent study at Oregon State University has identified specific intake levels of xanthohumol, a natural flavonoid found in hops, significantly improved some of the underlying markers of metabolic syndrome in laboratory animals and also reduced weight gain.

Unfortunately for the beer drinkers out there, while xanthohumol is found in beer, it would take 3,500 pints per day for a 70 kg /  human to get enough xanthohumol as was used in the study.

And I’m pretty sure that the calories found in 3,500 pints of beer would counteract all of the health benefits of the xanthohumol.

big-belly-means-inflammation

What is Xanthohumol and how does it work?

  • Xanthohumol is a natural flavonoid found in hops and beer.
  • As it pertains to metabolic syndrome, xanthohumol has been shown to decrease levels of LDL (the “bad” cholesterol), lower insulin levels and reduce levels of IL-6, a biomarker of systemic inflammation.
  • And if that wasn’t enough, there is research hinting that xanthohumol may be a potent anti-cancer agent.

How cool is that…a substance, found naturally in beer, may turn out to be a potent (and inexpensive) way to prevent obesity, prevent type 2 diabetes, prevent hypertension, prevent cholesterol jammed arteries…and prevent obesity.

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What does this research mean to me…right NOW????

Not a whole heck of a lot.

  • On one hand, you can go online and buy xanthohumol supplements.
  • On the other hand, all of the research conducted on xanthohumol has been done on animals – no human studies. As a result, we have no idea of effective dosage and SAFETY.

My advice?  Stay tuned for more research.

Reference

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Is Lithium Orotate about to become the hot supplement for 2016? Research says…maybe.

In a recent study, conducted on female and male Drosophila – aka fruit flies, researchers found that supplementing with lithium resulted in:

  • Increased life span
  • Improved health over the course of that increased life span
  • A reduction in triglycerides
  • An increase in resistance to stress

According to the researchers, lithium does this by inhibiting glycogen synthase kinase-3 (GSK-3) and activating the transcription factor nuclear factor erythroid 2-related factor (NRF-2).

The researchers concluded that “the discovery of GSK-3 as a therapeutic target for aging will likely lead to more effective treatments that can modulate mammalian aging and further improve health in later life”.

 

Castillo-Quan et al. Graphical abstract-2

This research builds upon a previous study that:

  1. Tested lithium supplements directly on C. elegans worms, and
  2. Observed how natural lithium consumption (water supply) affected the life span of HUMANS.

In this study, the researchers found “an inverse correlation between drinking water lithium concentrations and all cause mortality in 18 neighboring Japanese municipalities with a total of 1,206,174 individuals. They also found that exposure to a comparably low concentration of lithium chloride extends life span of C. elegans.

They concluded that when taken together, these findings indicate that long-term low-dose exposure to lithium may exert antiaging capabilities and unambiguously decreases mortality in evolutionary distinct species (aka C.elegans worms).

What does this mean to you?

Right now…not a whole lot. For two big reasons:

Reason #1

The most up to date research has been done on worms & fruit flies, and it will be a while before proper human studies have been completed…and even longer before your family doctor starts handing out scrips for lithium orotate.

Reason #2

All of the lithium / longevity research seems to use lithium chloride as it’s source of lithium. Which could be a problem when we come to doing human research.

And as with most drugs, dosage frequently means the difference between a “good” drug and a “bad” drug.

In regard to lithium, dosage for bipolar patients is a true balancing act, between managing the symptoms of mania and it’s negative effects on the central nervous & renal systems. At high enough doses, lithium can be lethal.

Here’s where it gets interesting…

There is one version of lithium that has become popular in the “alternative medicine” world – lithium orotate.

While the research is limited, a 1979 study in the Journal of Pharmacy and Pharmacology found that lower doses of lithium orotate as compared to lithium carbonate may achieve therapeutic brain lithium concentrations and relatively stable serum concentrations.

That would mean that we might be able to get all the positives (life extension, better health, etc) of lithium supplementation without the negatives that increased dosages incur.

Of course….the science looking at the safety and efficacy of lithium orotate is very, very, very limited.

Hopefully, as more researchers (and drug companies) get excited about the potential use of lithium as a minor fountain of youth, the quantity and quality of lithium orotate research will increase.

Stay tuned.

 

Reference

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Obesity in Canada

Yesterday, the Canadian Standing Senate Committee on Social Affairs, Science and Technology released their report on the state of obesity in Canada.

Included in that report is a series of 21 recommendations.

As a health/fitness/politics junkie, this report is like catnip to me, so I was pretty eager to get my grubby little paws on a copy.

Let’s take a look inside….

obesity in canada

The Cost of Obesity in Canada

The committee’s findings show the vast scope of this epidemic:

  • Each year 48,000 to 66,000 Canadians die from conditions linked to excess weight;
  • Nearly two thirds of adults and one third of children are obese or overweight; and
  • Obesity costs Canada between $4.6 billion and $7.1 billion annually in health care and lost productivity

In short: Canada’s obesity problem is way too big to be ignored

How did this happen???

1. Nutrition

In terms of eating habits, the committee was told that since the 1980s, Canadians have decreased their intake of high fat foods and increased intakes of fruits and vegetables, as recommended by the food guide. However, consumption of processed, ready-to-eat and snack foods have shown the largest increase over this period.

Over this period of time (80s – present), a review of Canada’s food guide reveals that Canadians have been told to switch…

  • from a diet of a modest number of daily servings reflecting a balance of whole foods
  • to a low fat diet that permits significantly more servings per day, a large proportion of which should be grain products, or carbohydrates.

The committee was told that, as a result, the food guide may be recommending a diet that is nutritionally insufficient with respect to vitamins D and E, potassium and choline and that only by eating artificially fortified and highly-processed cereals can the diet provide adequate levels of calcium, iron and vitamin B12

  • According to 2012 data only 40% of Canadians are eating even the lower recommended number of fruit and vegetables per day, 5 servings.
  • The food guide recommends that adults should be consuming closer to 10 servings of fruits and vegetables each day.

At the same time, Manuel Arango, of the Heart and Stroke Foundation of Canada, indicated that as much as 62% of the Canadian diet can be categorized as highly-processed, a percentage that has been rising in recent decades at the expense of whole foods.

As a consequence of the increased intake of highly processed foods, sugar consumption has increased dramatically from 4 pounds annually per person 200 years ago to 151 pounds annually per person today.

The overwhelming consensus among witnesses with respect to food consumption trends was that the consequence of Health Canada’s evolving food guide and the increasing variety and availability of processed and ready-to-eat foods has been a pronounced decrease in consumption of whole foods and alarming increase in the consumption of ultra-processed foods.

As a result, Canadians are eating too much calorie-rich and nutrient-poor food.

In short: Canadians eat too much processed food and not enough real food. 

2. Physical Activity (or lack thereof)

Regarding physical activity, the committee heard that the participation rate in organized sport among Canadians has not declined in recent decades, and may have increased. However, several witnesses emphasized that although participation in such activities is encouraged, it does not by itself ensure that Canadians, especially children, are getting sufficient exercise.

They described how many of these activities include a significant amount of sedentary time and that they tend to lead people into thinking that they are doing more than enough to be considered as being physically active. Members heard, for example, sports such as hockey, soccer or basketball include a lot of instruction time outside of games, and a lot of bench time during games, when participants are idle.

More importantly, several witnesses suggested that it is the decline in active, free play among children and a decline in the activities of daily living among adults that have primarily contributed to an overall decrease in physical activity.

In 2011 the Canadian Society for Exercise Physiology  developed separate, evidence-based physical activity guidelines for four age-groups; children, adolescents, adults and seniors.

The physical activity guidelines recommend:

  • 180 minutes per day for toddlers and pre-schoolers,
  • 60 minutes a day for children and youth up to 17 years of age,
  • 150 minutes per week for adults aged 18-64 years including some bone and muscle strengthening exercises,
  • and similar guidance for seniors over 65 years with exercises aimed at improving balance and reducing the risk of falls.

In addition the guidelines recommend that:

  • children under four not be sedentary for more than one hour at a time.
  • Children and youth are advised to limit screen time to no more than two hours per day while limiting sedentary behaviour, indoor activities and motorized transport.

Unfortunately, a minority of Canadians are meeting these goals.

Although 50% of Canadians believe they meet the physical activity guidelines when asked, in fact, when objectively measured, only 15% of adults are actually getting the recommended 150 minutes of physical activity per week.

On average, Canadian adults obtain only 12 minutes of moderate to vigorous exercise per day.

Similarly, children and youth are largely failing to meet the recommended 60 minutes of daily exercise. According to Elio Antunes, President of ParticipACTION, less than 9% of children and youth are sufficiently active, and the proportion of active kids decreases with age.

The committee was told that only 7% of 5-11 years olds meet the physical activity guidelines and this proportion drops to only 4% for adolescents.

With respect to the sedentary guidelines, the committee heard that less than 15% of 3-4 year olds and only 24% of 5-17 year olds are meeting the recommendations.

In fact, members were told that children and youth are spending 38 to 42 hours per week in front of television, desktops, laptops, ipads and smartphones.

In short:  While we think we have increased our rates of physical activity via structured exercise (sports leagues, gym memberships, personal trainers, etc), we haven’t….our rates of daily physical activity continue to drop while our rates of sitting on our butts staring at screens have continued to rise.

To make it even worse, we are setting up our kids to be even lazier than we are.

So….what are we going to do about it???

In the discussions of what we can do to reverse the trend of obesity in Canada, participants kept coming back to Canada’s anti-smoking strategy.

Despite the obvious distinction that smoking is a completely unnecessary practice while eating is essential, witnesses noted several lessons that we have learned from the anti-smoking campaign:

  1. the anti-smoking strategy employed several different approaches implemented by different levels of government.
  2. the evidence-base of the negative health consequences had to be elucidated and presented clearly to Canadians.
  3. the strategy had to bring about a societal change in terms of how smoking was viewed.
  4. the change in behaviour would take time.
  5. the strategy would not be popular with the industry.
  6. and finally, the federal government provided the leadership for a pan-Canadian approach.

In their comparison of the anti-smoking strategy to any anti-obesity strategy, witnesses continued to emphasize the need for a comprehensive, health-in-all-policies, whole-of-society approach.

The committee was told that policies, wherever possible, should encourage or facilitate the pursuit of healthy lifestyles. In this regard, witnesses suggested that a health lens, should be applied to a range of policy development, across departments and across all levels of government. An effective all-of government platform would encourage the development of provincial and regional initiatives that promote healthy lifestyles. As such, the committee would like to see the federal government take aggressive measures to help Canadians achieve and maintain healthy weights.

In short:  While Canada’s successful anti-smoking strategy can serve as an effective model, we have to remember that obesity is a much more complex problem and as such requires a more comprehensive solution.

In that spirit, the “Obesity in Canada” Committee has come up with 21 suggestions for reversing Canada’s obesity problem.

Here’s the list….

Recommendation 1

The committee recommends that the federal government, in partnership with the provinces and territories and in consultation with a wide range of stakeholders, create and implement a National Campaign to Combat Obesity which includes goals, timelines and annual progress reports.

@healthhabits says:  This is exactly the kind of thing government should be good at. Bringing all sorts of disparate stakeholders together to work together towards a common goal. IMHO, this is a necessary step.

Recommendation 2

The committee recommends that the federal government:

  • Immediately conduct a thorough assessment of the prohibition on advertising food to children in Quebec; and,
  • Design and implement a prohibition on the advertising of foods and beverages to children based on that assessment.

@healthhabits says:  Quebec has had a prohibition on the advertising of all food and beverages to children under the age of 13 under its Consumer Protection Act11 for many years. Studying the effectiveness of this program to determine if it should be rolled out nationwide makes sense to me.

Recommendation 3

The committee recommends that the federal government:

  • Assess the options for taxation levers with a view to implementing a new tax on sugar-sweetened as well as artificially-sweetened beverages; and,
  • Conduct a study, and report back to this committee by December 2016, on potential means of increasing the affordability of healthy foods including, but not limited to, the role of marketing boards, food subsidies and the removal or reduction of existing taxes.

@healthhabits says:  Skip the study and just go ahead and slap a tax on sugar-sweetened as well as artificially-sweetened beverages AND take ALL of that money and use it to subsidize un-processed (aka real) food

Recommendation 4

The committee further recommends that the Indigenous and Northern Affairs Canada immediately:

  • Address the recommendations made by the Auditor General with respect to the Nutrition North program and report back to this committee on its progress by December 2016

@healthhabits says:  Northern communities are much worse off in terms of overall nutrition and the cost of nutritious food in particular. Canada’s north is one giant food desert. As such, it may require special (aka expensive) intervention.

Recommendation 5

The committee further recommends that the federal government conduct assessments of the Children’s Fitness Tax Credit, the Working Income Tax Benefit and the Universal Child Care Benefit with a view to determining how fiscal measures could be used to help Canadians of lower socio-economic status, including our Aboriginal population, choose healthy lifestyle options.

@healthhabits says:  Skip the assessment, ditch the tax credits. They are designed to reward the well off & ignore the poor…which is just plain stupid as the poor are the ones driving Canada’s obesity epidemic. If we want to save healthcare & improve economic productivity, any physical activity incentives need to be directed primarily at the poor & secondarily at more affluent Canadians.

Recommendation 6

The committee recommends that the Minister of Health immediately undertake a complete revision of Canada’s food guide in order that it better reflect the current state of scientific evidence. The revised food guide must:

  • Be evidence-based;
  • Apply meal-based rather than nutrient-based principles;
  • Effectively and prominently describe the benefits of fresh, whole foods compared to refined grains, ready-to-eat meals and processed foods; and,
  • Make strong statements about restricting consumption of highly processed foods.

@healthhabits says:  All of these four recommendations sound great. 

Recommendation 7

The committee further recommends that the Minister of Health revise the food guide on the guidance of an advisory body which:

  • Comprises experts in relevant areas of study, including but not limited to nutrition, medicine, metabolism, biochemistry, and biology; and,
  • Does not include representatives of the food or agriculture industries.

@healthhabits says:  Agree 100%. Economic bias should not be allowed in Canada’s Food Guide…even if food lobbyists support an MPs re-election campaign.

Recommendation 8

The committee therefore recommends that the Minister of Health prohibit the use of partially hydrogenated oils, to minimize trans fat content in food, unless specifically permitted by regulation.

@healthhabits says:  Agree 100%

Recommendation 9

The committee further recommends that the Minister of Health:

  • Reassess the daily value applied to total carbohydrates based on emerging evidence regarding dietary fat and the fat promoting nature of carbohydrates;
  • Ensure that the regulatory proposals for serving size have addressed all of the concerns raised by stakeholders during public consultation, and,
  • Require that the daily intake value for protein be included in the Nutrition Facts table.

@healthhabits says:  Every few years, nutrition experts flip-flop their positions on the relative healthfullness of the different macronutrients. One decade, we are supposed to avoid fat…then it’s carbs…then it’s “too much” protein, then we’re back to fats…and so on…

My suggestion is to avoid making blanket statements on the healthfullness (or lack thereof) of any macronutrient.

There is nothing wrong with eating fat or carbs or protein.

The problems start when people:

  • start eating excessive quantities of overall calories
  • demonize a single macronutrient and replace it with a highly-processed substitution
  • choose poor quality highly-processed food over real food – fruit, veg, seeds, meat, etc.

With all of this said, I think that the consumer needs as much info about the quality of the food they are eating AND the gov’t can help them by requiring a total nutritional profile of every food product be made available on the company’s website

Recommendation 10

The committee further recommends that the Minister of Health assess whether sugar and starch should be combined under the heading of total carbohydrate within the Nutrition Facts table and report back to this committee by December 2016.

@healthhabits says:  Give us sugar totals, starch totals AND total carb totals.

Recommendation 11

The committee therefore recommends that the Minister of Health implement strict limits on the use of permitted health claims and nutrient content claims based on a measure of a food’s energy density relative to its total nutrient content.

@healthhabits says:  Agree 100%. I would also require any nutritional claims require scientific proof. Links to that science should be available from the products page on the company website. Make a claim…back it up.

Recommendation 12

The committee therefore recommends that the Minister of Health:

  • Immediately undertake a review of front-of-package labelling approaches that have been developed in other jurisdictions and identify the most effective one;
  • Report back to this committee on the results of the review by December 2016;
  • Amend the food regulations to mandate the use of the identified front-of-package approach on those foods that are required to display a Nutrition Facts table; and,
  • Encourage the use of this labelling scheme by food retailers and food service establishments on items not required to display a Nutrition Facts table.

@healthhabits says:  If you sell food in a package, you should be required to have a Nutrition Facts table as part of the packaging. As well, a website url pointing to a page with more complete nutrition info about the product should be included as well.

Recommendation 13

The committee therefore recommends that the Minister of Health encourage nutrition labelling on menus and menu boards in food service establishments.

@healthhabits says:  This is a little vague. How about something more specific like…calories, macronutrients, allergens listed in small print on the menu AND a more thorough nutritional analysis for each item on a separate booklet…and on their website as well.

Recommendation 14

The committee therefore recommends that the federal government increase funding to ParticipACTION to a level sufficient for the organization to:

  • Proceed with Active Canada 20/20; and
  • Become the national voice for Canada’s physical activity messaging.

@healthhabits says:  Based upon what I have seen from ParticipACTION in the past few years, I am not sure if giving them more money is the best idea. 

It may be simpler and more effective for Health Canada to hire the same PR flacks that put together Canada’s anti-smoking campaign and get them to focus on a “exercise more : play more : move more” style of message.

I’m not sure why we need ParticipACTION’s added layer of bureaucracy.

Why not…

  • hold a public contest for ad/pr/marketing firms to come up with their best message to get Canadian’s active again
  • have Canadians vote via the contest’s website/FB page/Twitter/etc
  • award the winner the contract
  • promote the heck out of the programs via internet, tv, radio and print.

And while we’re at it, why don’t we throw out a request to Canadian celebrities & athletes asking them to donate their time to film some short PSAs to add to the Health Canada Youtube channel.

Of course, I could be completely wrong about the fine folks who work for ParticipACTION. They may have exactly the kind of expertise to organize the kind of program needed to get Canadians active again.

Recommendation 15

The committee further recommends that the Minister of Health and the Minister of Sport and Persons with Disabilities together use the recently established National Health and Fitness Day to promote the Canadian Physical Activity Guidelines.

@healthhabits says:  I didn’t even know there was a National Health & Fitness Day. I guess that’s why they need the promotion.

Recommendation 16

The committee further recommends that the Public Health Agency of Canada provide sustained or bridged funding for pilot projects that have been assessed as effective.

@healthhabits says:  Hmmmmmmm who’s making the assessments? And what happens when they haven’t be PROVEN effective after a year or two of government $$$$ in their bank accounts?

Recommendation 17

The committee further recommends that the Minister of Health in discussion with provincial and territorial counterparts as well as non-governmental organizations already engaged in these initiatives:

  • Encourage improved training for physicians regarding diet and physical activity; • Promote the use of physician counselling, including the use of prescriptions for exercise;
  • Bridge the gap between exercise professionals and the medical community by preparing and promoting qualified exercise professionals as a valuable part of the healthcare system and healthcare team;
  • Address vulnerable populations, such as Canadians of lower socio-economic status including Canada’s Aboriginal population, and pregnant women;
  • Advocate for childcare facility and school programs related to breakfast and lunch programs, improved physical education, physical activity and nutrition literacy courses; and,
  • Engage provincial governments in discussions about infrastructure requirements for communities that encourage active transportation and active play.

@healthhabits says:  All of the suggestions sound great…and yet they are couched in the kind of government bureaucracy speak that makes me lose all confidence. Can we please get a little less talk about what we want to do and a little more talk about how we’re going to do it!!!

Recommendation 18

The committee further recommends that the federal government provide funding under the New Building Canada Fund to communities for infrastructure that enables, facilitates and encourages an active lifestyle, both indoors and outdoors.

@healthhabits says:  If that means more walking paths, more bike paths and more walkable neighbourhoods…I am on board. If that means funding for arenas & pools…I have to disagree. We need to keep a focus on the cost : benefit ratio. Tax dollars don’t grow on trees.

Recommendation 19

The committee therefore recommends that the Public Health Agency of Canada implement a strategy to increase the visibility, uptake and use of the Best Practices Portal by stakeholders across the country.

@healthhabits says:  Never heard of the Best Practices Portal. At first glance, it seems a little meh, but the idea is solid. Give Canada’s docs a dedicated site to source info on reducing obesity & related diseases seems like a great idea.

Recommendation 20

The committee therefore recommends that Health Canada design and implement a public awareness campaign on healthy eating based on tested, simple messaging. These messages should relate to, but not be limited to:

  • Most of the healthiest food doesn’t require a label;
  • Meal preparation and enjoyment;
  • Reduced consumption of processed foods; and,
  • The link between poor diet and chronic disease.

@healthhabits says:  See my comments on funding ParticipACTION above. We don’t need multiple groups coming up with different public awareness campaigns. Have a contest, using the Canadian people as judges, ask Canadian celebrities & athletes for assistance

As well, bring back Home Ec in school.

Recommendation 21

The committee further recommends that Health Canada and other relevant departments and agencies, together with existing expertise and trusted organizations, implement a comprehensive public awareness campaign on healthy active lifestyles.

@healthhabits says:  See above….physical activity, diet and healthy active lifestyles should all be promoted AT THE SAME TIME.

 

What do you think???

Hit me up on Twitter or Facebook if you want to discuss.

canada is the worlds fittest country

Reference

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Research Proves Junk Food Advertising Causes Childhood Obesity

Back in the “olden days”, tobacco companies created marketing campaigns like this…

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…and this…

young_35

…and this…

young_07

…in an attempt to make their product seem healthy, family-friendly and to CAPTURE THE YOUTH MARKET.

Because they knew that:

  1. Kids are more susceptible to marketing than adults
  2. People who start smoking as kids are likely to be life-long smokers
  3. Targeting children is the most effective business strategy

“Younger adults are the only sources of replacement smokers” – RJ Reynolds, 1984

“Today’s teenager is tomorrow’s potential regular customer, and the overwhelming majority of smokers first begin to smoke while still in their teens… The smoking patterns of teenagers are particularly important to Philip Morris.” – Philip Morris 1981

“The ability to attract new smokers and develop them into a young adult franchise is key to brand development.” – 1999 Philip Morris report

“They got lips? We want them.” – Reply of an RJ Reynolds representative when asked the age of the kids they were targeting

But of course, that happened way back in the olden days, before we got smart and told tobacco companies to stop giving our kids cancer. Nowadays, we would never let an industry knowingly make profits by making our kids sick….would we?

fat-kid-eating-chips-watching-tv

According to this meta-analysis of all of the available scientific research, we know for a fact that unhealthy food advertising does increase unhealthy food intake in children…but not in adults.

And IMHO, that’s because children are children and lack the awareness & experience to resist the siren call of Madison Ave mind control.

According to lead researcher Dr Emma Boyland : “Through our analysis of these published studies I have shown that food advertising doesn’t just affect brand preference – it drives consumption. Given that almost all children in Westernised societies are exposed to large amounts of unhealthy food advertising on a daily basis this is a real concern.

“Small, but cumulative increases in energy intake have resulted in the current global childhood obesity epidemic and food marketing plays a critical role in this. We have also shown that the effects are not confined to TV advertising; online marketing by food and beverage brands is now well established and has a similar impact.

“On the basis of these findings, recommendations for enacting environmental strategies and policy options to reduce children’s exposure to food advertising are evidence-based and warranted.”

And just in case anyone is confused about the health effects of childhood obesity, here’s what the CDC has to say:

Health Effects of Childhood Obesity

Childhood obesity has both immediate and long-term effects on health and well-being.

Immediate health effects:

  • Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure. In a population-based sample of 5- to 17-year-olds, 70% of obese youth had at least one risk factor for cardiovascular disease.
  • Obese adolescents are more likely to have prediabetes, a condition in which blood glucose levels indicate a high risk for development of diabetes.
  • Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem.

Long-term health effects:

  • Children and adolescents who are obese are likely to be obese as adults and are therefore more at risk for adult health problems such as heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis.6  One study showed that children who became obese as early as age 2 were more likely to be obese as adults.
  • Overweight and obesity are associated with increased risk for many types of cancer, including cancer of the breast, colon, endometrium, esophagus, kidney, pancreas, gall bladder, thyroid, ovary, cervix, and prostate, as well as multiple myeloma and Hodgkin’s lymphoma.

What does this mean to you?

 

  • Advertisers used to market tobacco to children
  • When enough parents were convinced that tobacco was bad for their kids, they demanded (via gov’t) that advertising tobacco to kids be stopped immediately.
  • Today, advertisers market processed junk food to children
  • Some of us (me, you, World Health Organization, CDC, American Psychological Association, etc) are convinced that (1) processed junk food is bad for our kids and (2) our kids are susceptible to junk food advertising.

Unfortunately, not enough parents are convinced…and until they are, their kids are at a higher risk of obesity, heart disease, type 2 diabetes, stroke, several types of cancer,  osteoarthritis, and many types of cancer including cancer of the breast, colon, endometrium, esophagus, kidney, pancreas, gall bladder, thyroid, ovary, cervix, and prostate, as well as multiple myeloma and Hodgkin’s lymphoma.

What can we do?

Thanks to the wonders of social media & the interweb, all you need to do is share this article on Facebook and Twitter.

All we need is one @KimKardashian retweet and those corporate childhood obesity peddlers are screwed  🙂

Reference

 

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Coronary Heart Disease : New Research Blames Sugar and Exonerates Saturated Fat

For the past 60+ years, doctors have been telling us that saturated fat is responsible for the high number of people dying from coronary heart disease.

These recommendations have been largely based on the observational studies conducted by American scientist Dr. Ancel Keys. In his research, Dr. Keys observed that people who ate higher levels of saturated fat were prone to elevated serum cholesterol and were more likely to expire due to coronary heart disease.

Around the same time that Dr. Keys was presenting his research, another scientist, Dr. John Yudkin, came to a different conclusion – that it was excessive consumption of processed sugars that was driving the increase in coronary heart disease.

And for the next 60 years, both hypotheses have been defended with a succession of studies that:

  1. Observed what people ate
  2. Hypothesized which aspect of that complex diet of carbohydrates, protein, fats, enzymes, vitamins, minerals, etc was responsible for causing coronary heart disease

Unfortunately for us “normal people” who are looking to ways to live longer & better, this kind of science is pretty darn sketchy. Here’s why:

If you have pizza for dinner tonight, Dr. Keys would tell you that the saturated fat found in the cheese & pepperoni is bad for your heart. Conversely, Dr. Yudkin would blame the processed flour used to make the pizza crust.

So…who’s right?

If we rely on observational studies to answer this question, we will never come to a consensus. People don’t eat individual nutritional components…we eat FOOD. We eat meals in which we mix carbs and fats and proteins together.

Observational studies do nothing to separate those components and because of this…this kind of study is next to useless.

Luckily for us health-nerds, in the past fifty years, researchers have added to the observational studies with a giant body of research employing basic science, epidemiology and clinical trial data to provide us with a clearer picture of the relationship between nutrition and CHD risk, CHD events and CHD mortality.

And in their new study, Drs. DiNicolantonio, O’Keefe & Lucan have analyzed the best of that research and concluded that:

  • Saturated fat can raise levels of total serum cholesterol (TC) but TC is only modestly associated with coronary heart disease (CHD) and that some types of saturated fat are actually protective against CHD.
  • Conversely, when saturated fats are replaced with refined carbohydrates, and specifically with added sugars, we see increases in low-density lipoproteins (LDL), increases in triglycerides and decreases in high-density lipoproteins (HDL) that are shown to increase your odds of CHD.

Additionally, diets high in sugar may induce many other abnormalities associated with elevated CHD risk, including elevated levels of glucose, insulin, and uric acid, impaired glucose tolerance, insulin and leptin resistance, non-alcoholic fatty liver disease, and altered platelet function.

Does this mean that all sugars / carbs are bad?

NO, because while the body of research indicates that “a diet high in added sugars has been found to cause a 3-fold increased risk of death due to cardiovascular disease”, that doesn’t mean that all sugar/carbs are created alike.

Like some saturated fats are cardio-protective, we know that natural sugars found in whole fruits, grains and vegetables are not causing coronary heart disease.

It’s the processed fructose-containing sugars like sucrose and high-fructose corn syrup found in highly processed junk foods that are the problem.

 

 

For a more detailed look at the research, check out the link below.

Reference

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Researchers Find a Link Between Excess Dietary Sugar and Breast Cancer

 

Researchers at the University of Texas – MD Anderson Cancer Center have found an alarming link between high amounts of dietary sugar and an increased risk of breast cancer and metastasis to the lungs.

And we’re not talking crazy-no-one-would-ever-eat-that-much-sugar levels of sugar consumption

In the study, the researchers found that lab mice who ate sucrose (table sugar) comparable to levels of the typical Western diet showed increased tumor growth and metastasis.

Previous research have shown this link between dietary sugar consumption and breast cancer development…with inflammation thought to be the cause.

In this new study, the researchers were able to identify sugar’s effect on enzymatic signaling pathway known as 12-LOX and a related fatty-acid called 12-HETE which is causing the cancer growth.

“The current study investigated the impact of dietary sugar on mammary gland tumor development in multiple mouse models, along with mechanisms that may be involved,” said co-author Lorenzo Cohen, Ph.D., professor of Palliative, Rehabilitation, and Integrative Medicine. “We determined that it was specifically fructose, in table sugar and high-fructose corn syrup, ubiquitous within our food system, which was responsible for facilitating lung metastasis and 12-HETE production in breast tumors.”

Cohen added that the data suggested that dietary sugar induces 12-LOX signaling to increase risks for breast cancer development and metastasis.

What does this mean to you?

  1. This science is brand new, so there is no need to freak out and ban all sugar from your home.
  2. Even though it’s early days for this research, we have seen other studies linking excess sugar consumption and cancer, so while you probably don’t need to purge all sugar from your diet, it may be a good idea to at least limit your sugar consumption.
  3. Maybe avoid the Breast Cancer Sugar Cookies.

Reference

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Chia Seed for Weight Loss

The weight loss industry is a multi-billion dollar giant with hundreds of companies telling thousands of half-truths to separate you and your money.

Which supplements should you buy?

In an attempt to look past some of the supplement companies B.S., I employed the power of big data (via Google Trends) to identify the top 10 weight loss supplements….as decided by the millions of people who use Google to research weight loss supplements.

  • No marketing B.S.
  • No fraudulent claims from supplement companies
  • No advertorials masquerading as honest information

Just pure data collected by the giant brains at Google.

Supplement #8

chiabanner

Chia (aka salvia hispanica) is a flowering plant from the mint family, native to Mexico & Guatemala.

Most famously known for the Chia Pets flogged on late-night tv back in the day, the chia seed has been found to be a rich source of omega-3 fatty acids and as a treatment for:

  • Obesity
  • Diabetes
  • Hypertension
  • Heart disease, and
  • Stroke

How does Chia Seed promote weight loss?

The fibre found in Chia is mostly insoluble and as such, absorbs a LOT of water as it travels through your digestive tract.

In addition to the relatively high levels of omega-3 fatty acids found in chia, it is this high fibre content that is responsible for chia being touted as a effective weight loss supplement.

  • As the chia fibre expands in your digestive tract, a feeling of satiety is created & hunger is reduced…leading to a reduction in calories consumed.
  • There is some thought that the high-fibre chia bolus traps other food sources and prevents them from being effectively digested…eventually being eliminated as waste.
  • There is also some research which indicates that chia helps to lower the blood sugar response to other carb-hydrates consumed at the same time as the chia. For this reason, chia is being used as an ingredient in traditional carbs foods (bread, pasta, etc) as a way to lower the glycemic index of those foods.

Chia Seed Research

Want to learn more about chia seeds & weight loss?  

Check out the science….​

Where can I buy Chia Seed supplements?

Here are the best online sources for Chia Seed:

Note: If you make a purchase from one of these online retailers, I receive a 6-10% “finders fee” …almost enough to pay for this site. Thanks in advance 🙂

Like this article?

The info in this article came from my Special Report – The Top Weight Loss Supplements for 2016.  

The full report is available to @HealthHabits subscribers, so if you want to see numbers 7 – 1, subscribe now by clicking on the button below. Number 10 is available here. Number 9 is here.

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Can You Be Fit AND Fat : Research Says NO

According to Swedish researchers, the idea that you can be Fat and Fit is 100% false.

In this study, it was found that obese men with a high level of aerobic fitness are more likely to die than normal weight men with below average levels of aerobic fitness.

The Science

Looking at a group of 1,317,713 Swedish men with a median age of 29, researchers investigated the association between aerobic fitness, obesity and death.

Here’s what they found…

  • Men in the top 20% of aerobic health had a 48% lower risk of death from any cause as compared to the bottom 20%.

man runningIn regard to the “fit and fat” hypothesis, the researchers found that men of a normal weight, regardless of their fitness level, were at a lower risk of death compared to obese men who were in the top 25% of aerobic fitness.

In fact, the men with extreme levels of obesity lost all of the benefits associated with aerobic fitness.

is it possible to be fat and fit

What does this mean to you?

  1. Fat and fit is a myth.
  2. While this study focused on men, it would be foolish to believe that overweight women are somehow different.
  3. Going for a run after eating a whole pizza is not a solution.
  4. Obesity is a killer.

Reference

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Caffeine for Weight Loss

 

The weight loss industry is a multi-billion dollar giant with hundreds of companies telling thousands of half-truths to separate you and your money.

Which supplements should you buy?

In an attempt to look past some of the supplement companies B.S., I employed the power of big data (via Google Trends) to identify the top 10 weight loss supplements….as decided by the millions of people who use Google to research weight loss supplements.

  • No marketing B.S.
  • No fraudulent claims from supplement companies
  • No advertorials masquerading as honest information

Just pure data collected by the giant brains at Google.

Supplement #10

caffeine banner.jpg

 

Caffeine is the 10th most popular weight loss supplement around the world. But weight loss is not all that caffeine is good for. In addition to being an essential part of my morning coffee ritual, caffeine is a chemical found in tea, cola, guarana, mate, etc…

How does caffeine work?

Caffeine works by stimulating the central nervous system (CNS), heart, muscles, and the centers that control blood pressure. Caffeine can raise blood pressure, but might not have this effect in people who use it all the time.

Caffeine can also act like a “water pill” that increases urine flow. But again, it may not have this effect in people who use caffeine regularly. Note – drinking caffeine during moderate exercise is not likely to cause dehydration

In addition to weight loss, caffeine has many other health-promoting uses, including:

  • mental alertness
  • pain reliever
  • asthma treatment
  • gallbladder disease treatment
  • ADHD treatment
  • low blood pressure treatment
  • as a cream to reduce skin redness & itching
  • athletic performance enhancer

How does Caffeine promote weight loss?

Caffeine promotes weight loss via two separate pathways:

  1. Appetite suppression. Research shows that caffeine reduces your desire to eat for a moderate period of time.
  2. Calorie burning. Studies have shown that caffeine stimulates thermogenesis — forcing your your body to generate heat and energy from digesting food.

In short, caffeine supplements promise to make you crave less food and burn more calories regardless of exercise.

 Caffeine Research

 Where can I buy Caffeine supplements?

In addition to your local health food or drugstore, I have listed some of the best online sources for Caffeine.

Note: If you make a purchase from one of these online retailers, I receive a 6-10% “finders fee” …almost enough to pay for this site. Thanks in advance 🙂

Like this article?

The info in this article came from my Special Report – The Top Weight Loss Supplements for 2016.  

The full report is available to @HealthHabits subscribers, so if you want to see numbers 9 – 1, subscribe now by clicking on the button below.

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Fish Oil Switches Fat Storage Cells into Fat Burning Cells

Researchers from Kyoto University have discovered that fish oil can switch your fat storage cells into fat burning cells.

Specifically, they found that consuming fish oil:

  1. Activates receptors in your digestive tract which…
  2. Engages your sympathetic nervous system…
  3. Causing fat storage cells to metabolize your fat

Background Info

Fact #1. You have three types of fat cells 

  • White fat – which stores calories and contributes to obesity
  • Brown fat – initially thought to exist only in babies, brown fat arises from infant muscles and is designed to help keep their little baby-bodies warm. “More recent imaging data suggested that adults, too, maintain some brown fat’.
  • Beige fat – similar looking to brown fat, beige fat doesn’t come from muscle, but is created by the “browning” of white fat in adult humans. It is found in “scattered pea-sized deposits beneath the skin near the collarbone and along the spine in adults”

Fact #2. Previous research has shown that fish oil has a number of powerful health benefits…including fat accumulation.

These two facts led the scientists at Kyoto U to investigate how fish oil and brown fat cells interacted.

The Study

Researchers fed a group of mice “fatty food” while feeding other mice “fatty food with fish oil additives.

The researchers found that mice who ate the fish oil supplement gained 5-10% less weight and 15-25% less fat compared to the non-fish oil eating mice.

 Figure 1: Fish oil intake reduced body weight gain and fat accumulation

srep18013-f1

Fish oil intake decreased body weight (A) and abdominal WAT (B) gain in mice. Mice were fed a control diet (C), control diet containing low-dose DHA-enriched fish oil (LD), control diet containing high-dose DHA-enriched fish oil (HD), control diet containing low-dose EPA-enriched fish oil (LE), and control diet containing high-dose EPA-enriched fish oil (HE) for 10 weeks. 

The scientists also found that the fish oil supplements caused an activation of the sympathetic nervous system, forcing white fat cells to transform into beige fat cells.

Figure 2: Fish oil intake induced UCP1 expression in interscapular BAT (brown fat) and inguinal WAT (white fat)

srep18013-f2

Fish oil intake induced UCP1 protein expression in interscapular BAT (A) and inguinal WAT (B). Fish oil intake also induced UCP1 mRNA expression in interscapular BAT (C) and inguinal WAT (D). Fish oil intake induced beige adipocyte-specific gene expression in interscapular BAT (E) and inguinal WAT (F). 

 

The researchers concluded that it was this transformation of white fat storage cells into beige fat burning cells that protected the lab mice from their “fatty food” diet.

What does this mean to you?

If you’re concerned about gaining or losing body fat…start eating more fatty fish and/or supplementing with fatty fish oils.

Fish Oil Supplements

Which Fish Should You Eat?

The following infographic shows which fatty fish are healthiest (re their good oil) and which fat are the healthiest (re low levels of mercury)

fish-omega3-mercury

Reference

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A Better Whey to Boost Your Health

Every year, bazillions of dollars are spent on drugs that promise to lower our cholesterol & triglycerides levels.

Some work, some don’t.

In a recent study, researchers discovered an inexpensive and yummy way to lower LDL cholesterol & triglycerides.

That’s right…I said yummy.

Here’s the plan/recipe

  • 45 grams of whey protein
  • 150 mg of supplemental calcium
  • 0.75 μg of vitamin D3
  • 2.5 g of prebiotic dietary fiber
  • 500 ml of water

Toss all these “healthy” ingredients into a blender with some frozen fruit and some cinnamon (for taste & GI control) and you’ve got a health booster that has been shown to have a significant effect on…

  1. Reducing low density lipoprotein (LDL) cholesterol levels
  2. Reducing triglyceride levels

…in just 21 days.

And it tastes great too.

Reference

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“Eating lettuce is over three times worse in greenhouse gas emissions than eating bacon”

According to researchers at Carnegie Mellon University, “eating lettuce is over three times worse in greenhouse gas emissions than eating bacon.”

As news of this research spread around the web, Vegans reacted like this….

tumblr_lbvabxXijT1qbi71b

But wait…before everyone flips out…

Let’s take a closer look at the study

In this study, the Carnegie Mellon researchers were investigating how three different USDA-esque weight loss plans would impact the environment.

Here are the three diet plans

  1. Reducing caloric intake to achieve “normal” weight without shifting food mix…aka same diet as before, just less of it.
  2. Switching food mix to USDA recommended food patterns without reducing calories…aka “healthy” diet, same calories as before
  3. Reducing calories & switching to USDA recommended food patterns…aka “healthy diet” AND fewer calories

How did they measure the environmental impact?

To compare the three diets, the researchers calculated how…

  • growing,
  • processing,
  • shipping,
  • selling
  • and storing all the foods consumed in the three diets

…impacted energy use, blue water footprint and greenhouse gas emissions.

They crunched all that data to arrive at a series of environmental impact scores (energy, blue water, GHG) per kcal for each food.

From there, they calculated the overall energy, blue water & GHG scores for each of the three diets

Their findings?

Dietary Recommendation #1 resulted in a decrease in energy use, blue water footprint and GG emissions by approximately 9%.

Which makes sense…2000 calories of pizza is going to use less energy than 3000 calories of pizza.

Dietary Recommendation #2 increased energy use by 43%, increased blue water footprint by 16% and increased GHG emissions by 9%

The data showed that eating more fruits, vegetables, dairy & seafood bumped up the global footprint because of their relatively higher resource use and emissions per Calorie.

Even when the researchers dropped the caloric intake of the healthy food for Dietary Recommendation #3, they still saw an increase in energy use of 38%, an increase in blue water footprint of 10% and an increase in GHG emissions of 6%

And that’s where we get our headline…“Eating lettuce is over three times worse in greenhouse gas emissions than eating bacon”

bacon

Even if you starve yourself on healthy food, you are harming the environment more than if you ate the standard American diet of grains & processed food.

This can’t be true, can it?

Yup…it’s true. But here’s why.

Our current food production system is geared towards producing the food most of us eat…processed grains and cheap fats & protein.

We are incredibly efficient at producing crap food. 

From farm to table, our mainstream food infrastructure is an amazing artificial organism.

Conversely, our infrastructure for healthy food is a joke in comparison. Small-scale healthy food producers give us amazing foodstuffs, but at a per-unit cost (financial & environmental) far in excess of their mainstream competitors.

If our healthy food producers had the infrastructure of our less-than-healthy food producers, they would match them for price & crush them in terms of environmental impact.

But they don’t and as a result, we are left comparing apples & oranges.

karl_smile

So cheer up my vegan brothers & sisters. And keep eating your fruits & veggies.

As more and more “normal” people start eating healthier, the financial & environmental costs of healthy food will drop.

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Restaurant Revolution: When Healthier Menus = Healthier Profits & Healthier Kids

In April 2012, Silver DIner, a full-service family restaurant chain with 15 locations in Maryland, Virginia and New Jersey, made three major changes to its children’s menu in order to make healthier items easier to choose.

  • Meals were re-designed to meet or exceed nutrition standards set by the National Restaurant Association’s Kids LiveWell program (59%, compared to 22% before the changes).
  • Healthy side dishes became the default choice – strawberries, mixed vegetables, or side salads–were automatically included with all kids’ meals by default.
  • And less-healthy choices such as french fries, soda and lemonade were removed from the menu.

NOTE: Fries and soda were still available…upon request.

What Happened Next?

  • Children’s meal prices increased by $0.79 for breakfasts and $0.19 for non-breakfast meals.
  • Restaurant revenue increased with yearly percent change as follows:
  • 2008-2009: +1.5%,
  • 2009-2010: −2.1%,
  • 2010-2011: +11.1%,
  • 2011-2012: +5.1%,
  • and 2012-2013: +5.1%.
  • Orders of healthy meals, strawberry and vegetable sides, milk, and juice increased
  • Orders of French fries, desserts and soda decreased
  • Total calories ordered by children decreased (684 kcal pre vs. 621 kcal post)
  • Except for the kids who requested un-healthy choices (935.0 pre vs. 942.9 post)

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5240489134522368

Conclusions

  1. Chain restaurants can create healthier menus without alienating their ‘non-health-food’ patrons,
  2. Kids will eat healthier restaurant meals when menus are designed correctly,
  3. Chain restaurants can increase profits by making their menus healthier

Where do we go from here?

  • If I was a restaurant owner, I would consider taking a look at the Silver Diner kids menu and use it as a template for re-working my own kids menu
  • If I was a restaurant owner, I would consider applying the same menu format for the main menu as well
  • As a parent, I am going to send a link to this article to the restaurants I frequent most often. The number of obese children in our society is truly horrendous and we all need to pitch in to reverse this trend.

Please Help

Most people will never hear about this article, this research, this restaurant.

Please help by tweeting, sharing, pinning, tumbling, stumbling, etc.

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Junk Food Can Damage Your Metabolism In Just 5 Days

The human body is an amazing machine. Capable of:

  • Climbing mountains,
  • Adapting to environments as disparate as the arctic and the tropical rain forest.
  • Running for hundreds of kilometres at a stretch,
  • Lifting freakishly heavy weights.
  • Amazing technological advances,
  • Creating art that can elevate the soul

Unfortunately, what your body can’t do is consume junk food – aka the Standard American Diet – without starting to fall apart.

Here’s the science:

According to this new study, after just 5 days of eating a diet that included sausage biscuits, macaroni and cheese, and food loaded with butter, healthy college-age students experienced a significant change in how their muscles processed nutrients. And not for the better.

According to the researchers, eating a starchy, fatty diet disrupts how your muscles metabolize glucose, “which could lead to the body’s inability to respond to insulin”, leading to insulin insensitivity, type 2 diabetes, metabolic syndrome and a reduced quantity & quality of life.

NOTE: In the study, the test diet was designed to have fat make up 55% of the calories – as opposed to a “normal” 30% fat diet – with the inclusion of foods such as sausage biscuits and mac & cheese. And while I agree that a diet in which 55% of the calories comes from fat can be called a “high-fat” diet, I would argue that it would be more accurate to call it a “high fat AND carb” diet or a “high fat AND starchy carb” diet or a “high fat AND high gluten” diet.

To infer that fat is the villain here may not be wholly accurate. We need a bit more research before we start blaming a single macronutrient.

What does this mean to you?

  1. As yummy as sausage biscuits smothered in gravy and bacon smells, you may not want to eat it very often. Your body hasn’t evolved (devolved) to handle this type of food.
  2. If you can’t resist the siren song of Mac ‘n Cheese, space it out with some healthy food, like a Big Salad, to help your muscles sensitive to insulin.
  3. The next time you hear about a study saying High-Fat or High-Carb diets are bad, take a closer look at what the researchers consider high-fat or high-carb.dia

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health diet obesity healthhabits

A Diet for People Who Can’t Stick to a DIet

No one likes dieting.  Just thinking of…

  • Counting calories, or
  • Eating fewer carbs, or
  • Avoiding white foods, or
  • Cutting back on fat, or
  • Living off of lemon juice, cayenne pepper & maple syrup, or
  • Writing down everything you eat, or
  • Eating nothing but kale, or
  • Drinking 20 glasses of water per day, or
  • Chewing each bite of food 20 times, or
  • Popping fat-burners, or
  • Taking pictures of every meal, or
  • Eating nothing but bacon, or
  • Spending too much bathroom time thanks to laxatives, or
  • Loading up on “natural” weight-loss supplements, or
  • Eating only raw foods…

…fills most of us with an almost unbearable sadness.

Let’s face it. Diets suck. 

healthhabits health fitness fat couple fit couple poster

  • Wouldn’t it be cool someone came up with an weight loss plan for people who can’t stick to a diet?
  • And wouldn’t it be cool if that weight loss plan was based on some solid science?
  • And wouldn’t it be cool if that weight loss plan was 100% free?
  • And wouldn’t it be cool if that weight loss plan gave you the weekends off?

Today is your lucky day!!!

Today I am going to tell you about the research conducted by Dr. Satchidananda Panda of the Salk Institute for Biological Studies.

Professor Panda and his associates are interested in understanding the molecular mechanism of the biological clock. In his lab, he “uses genetic, genomics and biochemical approaches to identify genes under circadian regulation in different organs and to understand the mechanism of such regulation.”

Luckily for us, two of his recent studies (see References below) have looked at how a time-restricted diet produces weight loss & prevents metabolic disease.

Here’s how it works

In his 2012 study – Time-Restricted Feeding without Reducing Caloric Intake Prevents Metabolic Diseases in Mice Fed a High-Fat Diet  – Dr. Panda found that animals who had their food consumption restricted to an 8-hr window were protected against obesity, hyperinsulinemia, hepatic steatosis, inflammation and have improved motor coordination….even though they consumed an equivalent amount of calories compare to the control group which was allowed to eat whenever they wanted during the day.

diet health nutrition obesity healthhabits

Think about that…you can eat just as much as you NORMALLY do, but by restricting yourself to an 8 hour feeding window, you will

  • Prevent obesity,
  • Prevent insulin resistance,
  • Prevent leptin resistance,
  • Prevent type 2 diabetes,
  • Have a healthier liver,
  • Have lower levels of inflammation, and
  • Will be physically more coordinated.

But wait…it gets even better.

In his 2014 study – Time-Restricted Feeding Is a Preventative and Therapeutic Intervention against Diverse Nutritional Challenges – Dr. Panda looks at how time-restricted feed (8-9 hrs per day) works against PRE-EXISTING OBESITY.

health diet obesity healthhabits

What they found is that, even without restricting calories, instituting a 9-12 hour feeding period…

  • Reduces obesity,
  • Reverses the progression of type 2 diabetes,
  • Improves liver function and high cholesterol

…even when the little lab mice were allowed to…

  • Eat whenever they want on weekends
  • Chow down on high-fat, high-fructose, and high-sucrose diets throughout the week

What Does This Mean For You

It means that by restricting your food consumption to a 9-hour window during the work week, you can…

  • Keep eating your “normal” diet,
  • Lose body-fat,
  • Improve your liver function,
  • Lower your cholesterol,
  • Prevent type 2 diabetes,
  • Drink beer & eat nachos on the weekend

NOTE: I don’t want to be a Debbie Downer, but even though I am super-excited about this research, I want to prepare you for the possibility that further research may expose flaws in the theory. That’s the nature of science. For now, I suggest cautious optimism. Give this plan a try for a 4-6 week period and see how it works for you. After all, you are your own personal lab mouse.

And if you want to let me know how this plan works for you, contact me via social media. All my social media links are in the footer.

Please share this post via your social media platforms. This is great new science that deserves to be spread as far & wide as possible. Please share on all your platforms.

Reference

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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.

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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

durian fruit health nutrition healthhabits

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.

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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.

Not 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….

…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.

Somehow, I doubt that Pepsi will re-work their logo to create this custom sugary drink warning label.

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

obesity-warning-fruit-juice

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.

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

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9 out of 10 Dentists Recommend the Paleo Diet

I am a huge fan of the Paleo Diet style of eating. It’s focus on fruits, vegetables and animal protein is in my opinion, the absolute best way for human beings to eat.

And based upon the explosion of Paleo cookbooks and websites over the past few years, I am not alone in that belief.

Luckily for us Paleo dieters, that explosion in popularity has led to a lot of amazing chefs turning their skills toward creating Paleo-friendly meals that would put a smile on the face of the snobbiest of food snobs.

Unfortunately….a lot of those recipes, while tasting amazing, are modifying the “original” Paleo guidelines to a point where some of the health benefits are being lost.

paleo brownies
Paleo Brownies

And it’s not just my opinion. It’s SCIENCE.

A new study, published in the Proceedings of the National Academy of Sciences, shows us that a diet of starchy “100% Paleo” foods led to high rates of tooth decay in a group of our ancient hunter-gatherer ancestors.

Up until now, all of the archaeological/anthropological research indicated that it was the advent of farming that led to human dental disease. And it’s this transition from hunter-gatherer to farming that is central to the entire Paleo diet.

This new research “shows widespread tooth decay occurred in a hunter-gathering society in Morocco several thousand years before the dawn of agriculture.” And while these findings don’t cast doubt on the Paleo “farming causes problems” theory, it does show us that not all Paleo-approved foods are perfectly healthy.

The Science

During an archaeological dig in Taforalt, Morocco, researchers “analysed 52 sets of adult teeth from hunter-gatherer skeletons dated to be between 15,000 and 13,700 years of age.” Based on the archaeological findings, we know that:

  1. These early humans had not adapted to an agricultural lifestyle. They were hunter-gatherers…the original Paleo dieters.
  2. Their diet consisted of “the systematic harvesting and processing of wild foods, including sweet acorns, pine nuts and land snails.”
  3. This reliance on fermentable carbohydrates “is a key factor in the initiation and progression of dental disease.”

How bad were their teeth?

We’re not talking Austin Powers bad, but the researchers found evidence of decay in more than half of the surviving teeth with only three skeletons showing no sign of cavities.

Professor Nick Barton of the Institute of Archaeology at the University of Oxford, and a co-director of the excavations at Taforalt, said: ‘This study reveals for the first time that at both ends of the Mediterranean, hunter-gatherers had started to eat a variety of different foods and were becoming more settled long before the advent of farming.

Dr Isabelle de Groote from the Natural History Museum said: ‘These people’s mouths were often affected by both cavities in the teeth and abscesses, and they would have suffered from frequent toothache.”

What’s wrong with sweet acorns, pine nuts and land snails?

If we’re talking about macronutrients, micronutrients, enzymes, phytochemicals, etc…. absolutely nothing. These are three very healthy, Paleo-friendly foods.

However, as lead researcher Dr Louise Humphrey said: “A reliance on edible acorns as a staple food could account for the high prevalence of cavities in the teeth found at Taforalt since eating fermentable carbohydrates is a key factor in the initiation and progression of this disease.

The acorns may have been boiled or ground to make flour; and cooking the acorns would have added to their stickiness. To make things even worse, abrasive particles from grindstones contributed to rapid tooth wear so that cavities started to form on the roots of the teeth.”

And since our Moroccan ancestors didn’t have access to a tooth brush or fluoride toothpaste, they started getting cavities, abscesses, toothaches and oral infections.

All because they learned how to make acorn flour crepes stuffed with sauteed pine nuts and escargot. mmmmmmmmm good

What does this mean to Paleo Dieters?

  • It means that ALL starchy, sticky foods can lead to disease…even if they are made with Paleo ingredients.
  • It means that eating Paleo isn’t just about ingredients. How you cook / process those ingredients is important…if you are eating Paleo to improve your health
  • It means that Paleo brownies, breads and muffins shouldn’t make up a regular part of your Paleo diet…especially if you aren’t diligent about the brushing and flossing.

What should you take away from this article?

  • The Paleo Diet is still the best thing you can do for your health & waistline (IMHO)
  • After eating starchy/sticky foods (Paleo or not), you need to floss & brush
  • Boiling, steaming, poaching, broiling, microwaving,  stir-frying and no-cooking are your healthiest cooking (and non-cooking) methods
  • Even if you eat sticky Paleo baked goods, 9 out of 10 dentists recommend the Paleo Diet…and we can bring that number up to 10 out of 10 if you cut back on the Paleo brownies and eat an apple instead.

Reference

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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-jon-stewart-2

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.

 

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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…

 

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5 Reasons You Should Go Gluten Free

Hey 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

The Walmartification Of The Organic Food Industry

There was a time in the ‘not so distant’ past, when organic food was just a teeny tiny sliver of the entire food consumption pie. Organic products were bought and sold primarily by hippies and health nuts. Not any more. In fact, since 1990, organic food sales in the United States and Canada have been growing at approximately 20% per year. In 2006, sales of organic food in the United States and Canada topped $18 billion. Numbers these large were enough to catch the attention of the mainstream agri-business industry. As a result, a growing percentage of the new growth in organic food sales is being driven by mainstream supermarketsIn 1998, organic food sales in supermarkets were half the size of the sales in natural food stores. However, by 2006, supermarket sales had grown to be neck and neck with the natural food stores.

click to expand the image

Even as food prices keep rising year after year, the demand for organics keeps rising faster than non-organics year after year, resulting in….

  • the expansion of existing organic food companies – both public and private,
  • the introduction of thousands of new raw & process organic food products,
  • takeovers (and mergers) of small organic independents by large food producers/retailers,
  • the introduction and expansion of private label organic brands by the large food producers/retailers,

Next pageAnimation of the Organic Food Industry and How it Has Changed – 1995-2007

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…

  • 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?

Omega 3s Can Save Your Life

Over the years, there have been dozens of studies and thousands of articles written about how eating fish high in Omega 3 fatty acids is good for our health. These studies have shown us how diets high in salmon and herring and even tuna are good for our hearts and lower our risk of dying from heart disease.

But up until now, there haven’t been any studies which conclusively prove that individuals who ate a diet high in Omega 3s actually lived longer and better than the rest of us.

A new study, published in the Annals of Internal Medicine shows us that “older adults who have higher levels of blood omega-3 levels are able to…

  • lower their overall mortality risk by as much as 27%
  • and their mortality risk from heart disease by about 35%

Researchers found that older adults who had the highest blood levels of Omega 3 fatty acids found in fish lived, on average, 2.2 years longer than those with lower levels.

Not only will your doctor be happy with your blood tests and your ECG scans, you will actually live longer…and that is pretty darn cool.

The Science

The researchers examined 16 years of data from about 2,700 U.S. adults aged 65 or older. Participants came from four U.S. communities in North Carolina, California, Maryland, and Pennsylvania; and all were generally healthy at baseline. At baseline and regularly during follow-up, participants had blood drawn, underwent physical examinations and diagnostic testing, and were questioned about their health status, medical history, and lifestyle.

The researchers analyzed the total proportion of blood omega-3 fatty acids, including three specific ones, in participants’ blood samples at baseline. After adjusting for demographic, cardiovascular, lifestyle, and dietary factors, they found that the three fatty acids—both individually and combined—were associated with a significantly lower risk of mortality.

One type in particular—docosahexaenoic acid, or DHA—was most strongly related to lower risk of coronary heart disease (CHD) death (40% lower risk), especially CHD death due to arrhythmias (electrical disturbances of the heart rhythm) (45% lower risk). Of the other blood fatty acids measured—eicosapentaenoic acid (EPA) and docosapentaenoic acid (DPA)—DPA was most strongly associated with lower risk of stroke death, and EPA most strongly linked with lower risk of nonfatal heart attack.

Overall, study participants with the highest levels of all three types of fatty acids had a 27% lower risk of total mortality due to all causes.

And how much fish & Omega 3s do you need to consume to get these amazing life-extending benefits?

  • 400 mg or two servings of fatty fish per week.

But what if you’re worried about high mercury levels found in some fish?

  • Consult this chart and eat fish high in Omega 3s and low in mercury
  • Or buy quality fish oil supplements (my second choice)

fish-omega3-mercury

Reference

Baby Formula Programs Your Child For Obesity

Researchers from the University of Buffalo have found that babies fed foods high in simple sugars (carbs) immediately after birth are prone to becoming overweight/obese as adults.

This is due to a period of developmental plasticity, extending from fetal development into the immediate postnatal period during which pancreatic islets and neurons continue to mature.

“That’s why an altered nutritional experience during this critical period can independently modify the way certain organs in the body develop, resulting in programming effects that manifest later in life,” UB researcher Dr. Patel says. “During this critical period, the hypothalamus, which regulates appetite, becomes programmed to drive the individual to eat more food.

The Science

For more than 20 years, Patel and his UB colleagues have studied how the increased intake of carbohydrate-enriched calories just after birth can program individuals to overeat.

For this study, the UB researchers administered to newborn rat pups special milk formulas they developed that are either…

  1. Similar to rat breast milk in composition, (higher in fat-derived calories) or
  2. Enriched with carbohydrate-derived calories.

“These pups who were fed a high-carbohydrate milk formula are getting a different kind of nourishment than they normally would,” explains Patel, “which metabolically programs them to develop hyperinsulinemia, a precursor for obesity and type 2 diabetes.”

What happened to the baby rats?

At three weeks of age, the rat pups fed the high-carbohydrate (HC) formula were then weaned onto rat chow either with free access to food or with a moderate calorie restriction, so that their level of consumption would be the same as pups reared naturally.

“When food intake for the HC rats was controlled to a normal level, the pups grew at a normal rate, similar to that of pups fed by their mothers,” Patel says. “But we wanted to know, did that period of moderate calorie restriction cause the animals to be truly reprogrammed? We knew that the proof would come once we allowed them to eat ad libitum, without any restrictions.

“We found that when the HC rat undergoes metabolic reprogramming for development of obesity in early postnatal life, and then is subjected to moderate caloric restriction, similar to when an individual goes on a diet, the programming is only suppressed, not erased,” he says.

What does this mean to you?

  1. It may mean that you choose to breast feed your newborn
  2. It may mean that you choose baby formula with a macronutrient profile similar to breast milk
  3. It may mean that you ignore the study because it was performed on rats…and rats ain’t humans.

What happens if you choose #3?

According to the researchers, periods of moderate caloric restriction later in life cannot reverse the hypothalamic pro-obesity programming. This means that your little bundle of joy has a higher chance of becoming an obese adult…unless they choose to follow a calorie restricted diet for their entire life.

It’s your call Mom & Dad.

Reference

 

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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.

You really should buy Salt Sugar Fat. Or at least take it out from the library

Reference

Mmmmmmmmm Smoothie

I made an awesome smoothie this morning and I thought I should share it with y’all.

Ingredients:

  • Water (duh) – didn’t measure – adjust for desired thickness
  • Mango juice – 1/2 cup
  • Cinnamon – didn’t measure – 5 shakes from container
  • Yogurt – 1 cup
  • Inulin fiber – 1 tbsp
  • Magnesium (Natural Calm plain) – 1 tsp
  • Honey Comb – 1 tbsp
  • Coconut Oil – 1 tbsp
  • Fish Oil – 1 tbsp
  • New Zealand Whey protein powder (Ergogenics Nutrition)  – 3 scoops
  • Vege Greens green powder – 2 scoops
  • Frozen Blackberries
  • Frozen Blueberries
  • Frozen Raspberries
  • Frozen Strawberries – 1/2 bag of mixed berries

This recipe makes 3 medium sized smoothies for me. Feel free to play with ingredient amounts. Everytime I make a smoothie it turns out different. Except for the oils, protein powder and greens, I usually never measure anything.

Directions:

  • Add the ingredients to the blender as listed..
  • I used the smoothie auto-setting on my Blendtec blender.
  • If you don’t have one of these bad boys, start by blending slowly to break up the frozen fruit for approx 20 seconds. Then go to a medium speed for 10 seconds. Then blend on the highest speed for 10 seconds – this will give you the desired smoothieness.
  • Make sure the fruit is chopped up before moving up to med speed.
  • Rinse out your blender right away…I pour a couple of cups of water in the blender, add some dish soap and blend on high – rinse and let dry

‘Diet’ soft drinks associated with increased risk of Type 2 diabetes

Numerous scientific studies and just a pinch of common sense tells us that over-consumption of full-sugar soft drinks increases our odds of insulin resistance, obesity and type 2 diabetes.

Because of these threats, soft drink companies developed “diet” soft drinks…with artificial sweeteners replacing sugar.

diet-soda-obesity

Unfortunately for all the Diet Coke drinkers out there….according to this study of over 66,000 French women…

  1. Women who drink ‘diet’ soft drinks consume higher quantities than women who drink ‘normal’ soft drinks – 2.8 glasses per week vs 1.6 glasses per week
  2. When an equal quantity is consumed, the risk of contracting diabetes is higher for ‘light’ or ‘diet’ drinks than for ‘non-light’ or ‘non-diet’ drinks.
  3. And of course…the risk of T2D increases as the volume of either kind of soft drinks increases.

diet-soda-diabetes-risk

Conclusion

This study tells us that high consumption of sweet soft drinks (both normal and ‘diet’) is associated with a high increase in the risk of contracting Type II diabetes. This increased risk is all the greater for drinks of the ‘light’ or ‘diet’ type.

And association doesn’t necessarily means causation.

Even though the researchers accounted for a lot of different factors…

  • obesity,
  • type of diet – Western, Mediterranean, etc,
  • intake of carbohydrates,
  • intake of processed meats,
  • family history of diabetes,
  • education,
  • smoking status,
  • physical activity,
  • hypertension,
  • high cholesterol,
  • HRT,
  • alcohol intake,
  • Omega 3 intake,
  • coffee consumption,
  • fresh fruit & vegetable consumption,
  • the reverse causation hypothesis,
  • etc…

All we can say is that…

  1. Consumption of soft drinks is associated with an increased risk of T2D
  2. Consumption of ‘diet’ soft drinks is associated with an even greater increased risk of T2D
  3. The volume of soft drinks consumed is directly associated with an increased risk of T2D

What does this mean to you?

If you don’t drink soft drinks…nothing.

But if you do drink soft drinks, you have some options.

  1. You can ignore this study and wait for the follow-ups which intend to PROVE that ‘diet’ soft drinks cause T2D.
  2. You can believe that there is a link between the consumption of all types of soft drinks and an increased risk of T2D and cut back on your Diet Cokes.
  3. You can believe that there might be a link between the consumption of all types of soft drinks and an increased risk of T2D, cut back on your Diet Cokes just in case and wait for the follow-up studies to make up your mind.

Reference

 

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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”.

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

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Paleo Dessert Recipes Vol.6

  • Paleo….good
  • Dessert….good
  • Paleo Dessert….awesome

Bon appetit

paleo-chestnut-brownies

Paleo-Mint-Chocolate-Almond

Paleo-Pumpkin-Cake-with-Cin

paleo-chocolate-cereal

  • Paleo Chocolate Cereal

paleo-choc-fudge-coco-bars

  • Paleo Chocolate Fudge Coconut Bars

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.

  • 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.

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Can my friends make me fat?

Friends Don’t Let Friends Pig Out

Last night, I had a wicked craving for chicken wings.

So, after my last client, I rounded up some of my buddies, hit my favorite wing joint and cleared out my sinuses with excessive amounts of hot sauce.

While we were there, we couldn’t help overhearing the group of 20-something year old women at the next table as they laid waste to a massive pile of wings, fires, deep fried cheese, beer and fruity cooler drinks.

Impressed we were with their eating prowess…those girls could really put away the chow.

Unimpressed we were with how the ladies treated the one who stayed away from all the starchy stuff and only drank water.

  • They kept nagging at her to eat some fries and deep fried cheese sticks.
  • When she declined, they piled some on her plate.

When she didn’t eat them…

  • One of the big-eaters started to get angry and suggested that she thought she was better than them (did I mention they were drinking).

This went on for about ten minutes with all of the cheese stick eaters joining in and bombarding our heroine with different “mean girl” psychological techniques.

In the end, she gave in, ate some fries and order was restored to the group.

But it left me wondering…is this what it takes to fit in in 2012? If your friends eat like crap, do you have to eat like crap to fit in? Back in the 80’s, there was a anti-drunk driving campaign that said…

friends-dont-let-friends-dr

Maybe we need something like this to reverse the our problems with obesity, diabetes, metabolic disease, etc.

Healthy Recipes Shouldn’t Taste This Good

Q.   What do you get when you combine two professional chefs with a celebrity nutritionist?
A.   You get three amazing recipes that taste way too good to be healthy.

Just in time for holiday entertaining.

Recipe #1 comes from Chef Rossy Earle.

For those of you who haven’t heard of Rossy, she lives in my hometown of Toronto…and aside from being one of Toronto’s hottest chefs, she is the creator of the world’s absolute best tasting hot sauce.

supicucu rossy earle diablo's fuego diabla's kiss

For this post, she offered up her….

Appetizer – Fresh Vegetable Spring Rolls

Ingredients

  • 1 pkg Rice paper wrappers
  • Hoisin Sauce
  • Coriander
  • Thai Basil or regular basil
  • Carrots
  • Red Pepper
  • Jicama
  • Celery
  • Daikon Radish
  • Enoki Mushrooms
  • Napa Cabbage or Red Cabbage
  • Baby spinach
  • Pea Sprouts

Directions

Julienne all vegetables into 2 – 2.5″ sticks in length. Keep in covered container ( this can be done ahead of time & set aside in the fridge even the day before)

Set up an assembly station on the counter with a medium size bowl of hot/warm water. To soften up rice wrappers, dip entire wrapper in warm water for 5 seconds, until pliable. Leave a few more seconds if not soft enough but not too long or the paper will tear.

  • About one inch from the bottom of softened wrapper, spread a little bit of Hoisin sauce.
  • Place a basil leaf, a sprig or coriander & any other leafy green you’ve chosen to use.
  • Then line up a few sticks of each vegetable on top of the greens to make colourful rows.
  • Fold bottom edge over filling then fold in both sides & make a tight roll pressing the top edge onto the roll to seal.
  • You can use a bit of the warm water to dip end of wrapper to make sure it sticks.

As you make each roll, place, seam down, in a container & cover.

Refrigerate until ready to use or at least 15 minutes to let the firm up & set. Then cut thru middle on a bias and serve with dipping sauce.

Note: Chef Rossy often modifies this recipe by adding shredded chicken, cooked pork, shrimp or whatever other ingredients she has in her fridge.

Dipping Sauce:

  • 1.5 Tbsp Agave
  • 1 tbsp Sambal Oelek
  • 1 tsp Fresh grated Ginger
  • 1 tsp Fresh grated Garlic
  • 1 scallion, finely chopped
  • 2 Tbsp fresh Lime Juice
  • 1 Tbsp Rice Vinegar
  • 1 Tbsp Light Soy sauce or Tamari
  • 1 tsp Sesame Oil
  • Mix all ingredients together & let sit at least 1 hour for flavours to blend.

For the main course, I contacted the Healthy Irishman…aka Chef Gavan Murphy. He offered up his…

Main Course – Braised Lamb Shank with White Beans

Chef Murphy tells me that this recipe serves 4 people…even 4 extra-muscled personal trainer type of people like me.

Ingredients

  • 3 lg. grass-fed lamb shanks (6 halves)
  • 3 large carrots – peeled,
  • 1/2″ slices 1 red onion – diced
  • 1 large leek, white only – sliced, rinsed
  • 4 garlic cloves
  • 1 tbsp tomato paste
  • bouquet garni (oregano, thyme, rosemary)
  • 3 bay leaves
  • 1 cup red wine (whatever you’re drinking will work)
  • 1 cup dried northern beans- soaked overnight or 2 x 15 oz canned white beans
  • 5 cups organic beef broth
  • 1/2 cup low-sodium organic chicken broth
  • 4 tbsp olive oil
  • S&P

Directions

  • Preheat oven to 325°F.
  • Preheat large skillet on high heat for 1 minute.
  • Add 2 tbsp olive oil.
  • Season each shank with S&P.
  • Sear in skillet for 2-3 minutes each side or until browned all over.
  • Remove to an oven-proof dish.
  • Wipe out excess oil from skillet with kitchen towel and drizzle with another 2 tbsp olive oil.
  • Add carrots, leeks, onion and garlic and saute for 5 minutes, stirring frequently so as not to burn.
  • When veggies are browned stir in tomato paste and stir to combine. Cook for 1 minute.
  • Add red wine, bouquet garni and bay leaves, stir and cook for 2 minutes.
  • Add this mixture to shanks along with soaked beans.

Pour in the chicken broth to the same pan you just used and deglaze by scraping all the caramelized bits from the pan. Add this to the lamb then pour in the beef broth over and mix everything together. Cover pan with foil and pop in oven. Cook for 2 1/2 hours or until lamb is fork tender and falls off the bone.

[box type=”note”]Gavan has provided HealthHabits with a ton of great recipes – Check ’em out [/box]

For dessert, I contacted uber-Nutritionist Julie Daniluk and she emailed me her recipe for…

Dessert – Genny’s Gluten Free Almond Ginger Cookies

Julie is the author of one of my favorite cookbooks –  Meals That Heal Inflammationand is also the co-host of the Oprah Winfrey Network’s Healthy Gourmet, a reality cooking show that highlights the ongoing battle between taste and nutrition. If that wasn’t enough, she is the recipient of the 2012 Canadian Health Food Association’s Organic Achievement Award.

And she’s a heck of a cook.

Ingredients

  • 1/2 cup (125 mL) Almond Butter*
  • 2 tsp (10 mL) Ground Ginger
  • 1 tbsp (15mls) Ground Cinnamon
  • 2 cups (500 mL) Almond Meal 1 tbsp (15 mL)
  • Ground Flax Meal 6 tbsp (90 mL)
  • Honey 1 tsp (5 mL)
  • Pure Vanilla Extract ¼ cup (65mls)
  • Organic 100% Unsweetened Chocolate Chips
Optional: Fruit Juice Sweetened Dried Cranberries (for decoration)
[box type=”note”]If you open the jar and the almond butter has separated, you’ll need to mix the oil back together with the almond butter and then measure[/box]
Directions
  • Preheat the oven to 350 degrees F.
  • Place all the ingredients in a bowl and stir to thoroughly combine.
  • Roll the dough by hand into 1inch balls and lightly press down with a fork.
  • Decorate with cranberries if you choose.
  • Place the cookies on a parchment lined baking sheet.
  • Bake 10-12 minutes or until golden. The cookies will crisp as they cool.
  • Allow cookies to cool. They store well in an airtight container.
Yields 24 cookies.
Nutrition per cookie
  • Calories 96
  • Fat: 7 g
  • Carbs 8 g
  • Fiber 1.4 g
  • Protein 2.5 g

If you’re looking for more info/recipes/bottles of hot sauce, feel free to contact our three gourmets. They would be glad to hear from you.

Reference

A Healthy Diet WILL Lower Your Risk of Heart Attack, Stroke, Death

According to a study published in the medical journal Circulation, eating a healthy diet significantly reduces your odds of…

  • Cardio-vascular death by 35%
  • Heart attack by 14%
  • Stroke by 19%

 The Study

The researchers looked at 31, 546 men and women aged 66.5±6.2 years of age with pre-existing conditions who were enrolled in one of two blood-pressure medication trials.

As part of these studies, the test subjects were required to complete detailed lifestyle questionnaires which included questions about:

  • age,
  • education,
  • ethnicity,
  • diet,
  • physical activity,
  • smoking (never, current, former),
  • daily alcohol intake (frequency of intake),

In addition to the questionnaire, numerous lab tests were conducted – fasting lipids & glucose, medications, physical activity, blood pressure, body mass index (BMI), waist circumference, and hip circumference were also recorded at baseline, at 2 years, and at study end.

After five years, the researchers found that the test subjects who ate a diet similar to the Alternative Healthy Eating Index (AHEI) approach were much healthier than those who ate the Standard American Diet.

Note – In their calculations, the researchers accounted for age, sex, location, pharmaceuticals, smoking and a whole bunch of other know confounders. This allowed them to “adjust for potential factors that could also influence heart disease risk. For example, healthier eaters may experience fewer heart problems because they also tend to smoke less or exercise more or take their medications more diligently. But even after they controlled for these behaviors, the study showed a strong link between healthy diet and heart health”.

A strong link indeed:

  • A 35% reduction in risk of cardio-vascular death
  • A 14% reduction in risk of heart attack
  • A 19% reduction in risk of stroke

All by eating your veggies.

Reference

Paula Deen – Leaner, Fitter, Healthier???

Paula Deen really, really, really needs my buddy Gavan Murphy (aka the Healthy Irishman) to start making regular appearances on her show and to share his healthy eating skillz.

Last month, he did a guest appearance on her show Paula’s Best Dishes and he knocked it out of the box.

He had Paula eating, making and enjoying healthy recipes.

Recipes that any Foodie would be proud to serve…and show on international television.

Paula also enjoyed rubbing Gav’s head, but we won’t mention that to his wife.

So, here’s what we need to do.

RT this article and let Paula know that she need to make Gavan a regular feature on her show…and that if she does, not only will he help her eat healthier and get rid of her diabetes, she could help millions of other people reverse their own Type 2 Diabetes.

So…RT it dammit!!!.

Reference

Attn. PETA : Man Has Been Eating Meat For Over 1.5 Million Years

Today’s post is for the vegan lady at the gym who tried to convince me to stop eating animal protein.

According to researchers from the University of Colorado Denver…

  • Humans have been eating meat for at least 1.5 millions years…which is approximately 75,000 generations of humanity.
  • When our 1.5 million year old ancestors ran low on meat, it resulted in a nursing mother’s breast milk being negatively altered the nutritional content of her breast milk to the extent that her nursing child ultimately died from malnourishment.

Her baby died for lack of a Bronto-Burger.

We know this because…

  1. The U of C researchers found a skull fragment from that 2 year old anemic baby in the Olduvai Gorge in northern Tanzania
  2. The skull fragment showed signs of porotic hyperostosis associated with anemia.

According to these findings, the researchers were able to conclude that…

  • This anemic condition was likely caused by a diet suddenly lacking in meat.
  • The consumption of meat had become so essential to proper hominin functioning that its paucity or lack led to deleterious pathological conditions (porotic hyperostosis).
  • That we have only scratched the surface in our understanding of nutrition and health in ancestral populations of the deep past.

Conclusion

In addition to previous research which showed that “meat-eating was an important factor affecting early hominin brain expansion, social organization and geographic movement”, we now know that meat consumption was directly related to our ancestors’ physical health.

Sounds to me like a good reason to fire up the BBQ.

Reference

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.

Reference

You eat Healthy, your spouse doesn’t…what do you do???

I like to eat a Paleo style of diet…my wife doesn’t.

And this difference can be a real pain in the ass for a couple that….

  1. Enjoys eating dinner together
  2. Wants to avoid having screaming fights over the dinner menu

So….in an effort to save Paleo marriages around the globe, I present a two-part solution….

Solution #1.

The Paleo chef needs to upgrade his/her cooking skills…by stealing recipes from people who can actually cook.

Because if you think that platefuls of meat & steamed frozen veg is going to convert your pizza-eating spouse to the wonders of Paleo-eating…you are in for a rude surprise.

And if you think that your non-Paleo spouse is going to enjoy preparing Paleo meals…you are really in for a rude awakening.

Seriously….you NEED to embrace your inner Jamie Oliver and get cooking.

Get Ripped, Get Huge ASAP

The Holy Grail of Bodybuilding

  1. Get ripped…
  2. while packing on slabs of muscle…
  3. in a short time frame….
  4. without drugs.

And here’s how we’re going to do it.

andreas-munzer-ripped

NUTRITION

Calories

Between 10 – 12 calories per pound of Lean Body Mass (LBM)

  • LBM = your total weight – body-fat weight

Example

  • a 220 lb man with 20% BF has an LBM of 176 lbs
  • An LBM of 176 = a range of 1760 to 2112 calories per day

Peri-Workout Nutrition

Drink a serving of Gaspari Nutrition’s Size On Max Performance during the course of your workout.

  • Creatine + whey protein hydrosylate + leucine + carbohydrates + some other “stuff” = my favorite workout drink.  (180 calories)

Post-Workout Nutrition

  • Whey Isolate protein shake – water, 2 scoops of  protein, shake, chug – (200 – 260 calories of muscle re-building-ness)

[box type=”note”]If you’re finding that you’re not gaining or shudder…losing some muscle mass on this plan, I want you to add extra carbs to this shake – fruit, sweeteners, whatever Take the calories away from the carbs you eat during the rest of the day[/box]

Rest of the Day Nutrition

In addition to the workout supplements, I recommend 2 tbsps of fish oil to be taken each day. Personally, I take 1 tbsp in the morning and the second spoonful before I go to bed.

Next, we need to subtract the supplement calories from the daily allowance…

  • Fish Oil (240 cal)
  • Size On (180 cal)
  • Whey Protein shake (200 – 260 cal)
  • Total – 620-680 calories

This leaves our test subject with between 1080 and 1492 calories for the rest of the day

Here’s how he’s going to get those calories

  • 1/2 will come from carb-free Protein sources – eggs, beef, chicken, fish, etc…
  • 1/2 will come from the approved vegetable list

If you need to use fat to prepare your meals, subtract those calories from your protein sources

Approved Vegetable List

  • Leafy, green, salad-type vegetables – Amaranth, Arugula, Beet greens, Bok choy, Broccoli Rabe, Borage greens, Brussels sprout, Cabbage, Catsear, Celery, Celtuce, Ceylon spinach, Chaya, Chickweed, Chicory, Chinese Mallow, Chrysanthemum leaves, Collard greens, Corn salad, Cress, Dandelion, Endive, Fat hen, Fiddlehead, Fluted pumpkin, Garden Rocket, Kale, Komatsuna, Kuka, Lagos bologi, Lamb’s lettuce, Land cress, Lettuce, Lizard’s tail, Melokhia, Miner’s Lettuce, Mizuna greens, Mustard, Napa cabbage, New Zealand Spinach, Orache, Pak choy, Paracress, Poke, Radicchio, Sea beet, Sea kale, Sierra Leone bologi, Soko, Sorrel, Spinach, Summer purslane, Swiss chard, Tatsoi, Turnip greens, Watercress, Water spinach, Winter purslane and Yarrow
  • Flowers and flower buds – Artichoke, Broccoli, Caper, Cauliflower, Courgette flowers and Squash blossoms
  • Bulb and stem vegetables – Asparagus, Cardoon, Celeriac, Celery, Elephant Garlic, Florence fennel, Garlic, Kohlrabi, Leek, Kurrat, Lotus root, Nopal, Onion, Pearl onion, Prussian asparagus, Spring Onion/Scallion, Shallot, Welsh onion and Wild leek
  • Root and tuberous vegetables – Bamboo shoot, Beetroot, Burdock, Broadleaf arrowhead, Camas, Canna, Carrot, Cassava, Chinese artichoke, Daikon, Elephant Foot yam, Ensete, Ginger, Hamburg parsley, Horseradish, Jerusalem artichoke, Jícama, Mashua, Parsnip, Pignut, Prairie turnip, Radish, Rutabaga, Salsify, Scorzonera, Skirret, Swede, Sweet Potato or Kumara, Taro, Ti, Tigernut, Turnip, Ulluco, Water chestnut, Yacón and Yam
  • Sea vegetables – Aonori, Carola, Dabberlocks or badderlocks, Dulse or dillisk, Hijiki, Kombu, Laver, Mozuku, Nori, Ogonori, Sea grape, Sea kale, Sea lettuce and Wakame
  • Other Vegetables/ Fruits – Bell pepper, Bitter melon/Bitter gourd, Chayote, Courgette, Cucumber, Ivy Gourd, Eggplant/Aubergine/Brinjal, Luffa, Pumpkin, Squash, Sweet pepper (Capsicum), Tinda, Tomatillo, Tomato and Winter melon
Approved Supplementary Fats
  • Avocado oil, bacon fat, butter, coconut oil, ghee, lard, tallow, nut butters, walnut oil, macadamia oil, and olive oil (over salads & veg only – don’t cook with olive oil)

TRAINING

This series of workouts will pile on muscle mass faster than a big tub of steroids.

.Reference

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Paleo Dessert Recipes Vol.5

Paleo + Dessert = 🙂

 

Just Say No to Seitan

Four months ago I started working with a new PT client.

  • The client is a 42 year old woman
  • Who has been a vegan / vegetarian for the past 18 years
  • Whose goals were to drop some stubborn baby weight and improve her overall health & fitness.

The first month involved setting up her program, training & teaching 3x per week, 3 cardio & joint mobility sessions per week….and a never-ending argument about her diet.

  • Because…as a modern vegetarian, 60-80 % of her calories were coming from grains and soy.
  • And as the local Paleo guru, my clients are all “encouraged” to ditch the grains and soy and embrace the Paleo Diet.

Fast forward to today….

I finally convinced her to ditch the grains & beans and go Paleo for the past three months. During that time, she has seen massive improvements in:

  • Fat loss
  • Stomach bloat
  • Face bloat
  • Back fat
  • Sinus allergy symptoms
  • Rosacea
  • Joint pain
  • Headaches
  • Afternoon sleepiness
  • Blue moods – no clinical diagnosis, she just “feels better”
  • And some lady issues that she didn’t elaborate on  🙂

And she credits most of that improvement to her elimination of grains….especially wheat.

In the last month, she has played with re-introducing various “forbidden” foods. And the one that provoked the most noticeable “side effect” was wheat products – seitan, bread and wheat noodles. Almost instantly, she experienced stomach upset prompting a trip to the bathroom.

This prompted her to do a bunch of research on gluten intolerance. Part of that research involved contacting  my online friend Jaqui Karr. Jaqui is my go to source for gluten info.

Jaqui is as obsessed with gluten as a tween is with Justin Bieber.

[box type=”important”]If you want more info on gluten and the horrible stuff it’s doing to your body, check out Jaqui’s blog… or better yet, learn everything she knows about gluten via her Gluten Demystified program. Jaqui blends scientific research & common sense really, really well.[/box]

[box type=”note”]My client is such a big fan of Jaqui’s work that she has started promoting the Gluten Demystified program on her Facebook page and on a new Tumblog devoted to gluten intolerance[/box]

Reference

Make Insulin Your Friend… and Get Leaner, Stronger & Healthier

Over the next few months I am going to be conducting an experiment about the interaction between nutrition, exercise, blood sugar, insulin, body composition and overall health.

Here’s the plan…

Using a blood glucose monitor (supplied free of charge by Roche Diagnostics), I am going to have one of my clients measure his blood sugar, blood pressure and body composition again and again and again…. and we’re going to see how it reacts to different types of diets and training modalities.

Starting next week, he will begin taking his measurements upon waking, pre-meal, post-meal, pre-workout, post-workout and before bed.

I will track all the data and (fingers crossed), we should generate some pretty interesting data.

We will be testing how his body responds to:

  • a Standard American Diet (aka junk food)
  • a meat & potatoes diet
  • a vegetarian diet
  • a low fat diet
  • a high fat – Atkins style diet
  • a Paleo diet
  • a Mediterranean diet
  • Intermittent fasting
  • Cardio workouts
  • Health Habits workouts…. lots of HIRT
  • Heavy lifting – power bodybuilding style of workout
  • No workouts
If you have any suggestions, leave me a comment.

Just Say NO to Bread Back

Bread Back is defined as “the loaf of back fat between a woman’s bra and her underwear”. (ref: 30 Rock)

http://cdn.hark.com/swfs/player.swf?pid=mwgwfylyvg
Older women have bread back

Your Anti Back Fat Prescription

WHEN you Eat can make you Fat

It’s nice when scientific research catches up with common sense.

For years, obesity experts have been telling us that losing weight is as simple as calories in v.s. calories out. But even the drunkest college co-ed knows that the calories she eats late at night after partying are going to end up as part of her Freshman 15. Even if she starves herself the rest of the day.

Human metabolism is much more complicated than calories in v.s. calories out. And science is finally catching up to this fact.

In a study presented this month at the Annual Meeting of the Society for the Study of Ingestive Behavior, researchers argued that “not only the amount and type of food eaten but the time of day it is eaten is important in contributing to obesity”.

Spurred on by previous studies which showed that when mice consumed all of their calories during their inactive period they gained more weight than when they consumed the same amount of calories during their active period, the researchers chose to investigate how “certain components of the diet, such as sugar or fat, contributed to differences in weight gain during different times of the day”.

The NEW Study

In this new study, the researchers gave rats either rodent chow or chow plus either saturated fat or a sugar solution. One group was allowed to consume the diets freely whereas the other groups were only allowed to eat either the fat or sugar during their inactive period.

They found that rats consuming all of their sugar solution in the inactive period gained more weight than rats consuming all their sugar solution during the active period, even though their total caloric intake was the same. They also gained more weight than rats consuming the saturated fat solely during the inactive period. The greater body weight gain in rats consuming sugar in the inactive period was associated with less heat production.

This research suggests that there are differences in the impact sugar drinking can have on body weight gain, depending on when in the day it is consumed.

For example, when you are sitting on your butt watching late night infomercials, your body doesn’t need food and will store away the majority of the calories you inhale.

Conversely, when you just finished doing one of my super-awesome Health Habits workouts, your body is primed to re-fuel muscle glycogen and begin repairing the micro-damage you just inflicted on your muscles. As well, your hormone profiles will make it highly unlikely that your post-workout calories will be stored as fat.

That’s why my ultra-lean clients eat the majority of their calories surrounding their periods of high physical activity.

It ain’t rocket science…but maybe it doesn’t have to be.

Reference

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Yummy + Healthy = Square Snacks

  • It’s 3:00 in the afternoon
  • Your tummy is grumbly
  • You’re “jonesing” for something sweet
  • But you’re trying to watch your waistline…
  • And you don’t want to eat crap food like the rest of the drones in your office.

You could go for one of those 100 cal packages of cookies/chips….

Or…you could go for something that tastes awesome and is actually good for you.

My experience with Square Snacks

A few weeks ago, some of my clients asked me what I thought about this new energy bar that their friends were raving about. They said that it tasted better than Lara  Bars, and had fewer calories. After taking a look at their website, I contacted the owner and asked them to send me a few samples to review.

  • Two days after receiving the samples… all of them had been inhaled by my wife and clients.
  • Three days later… I had to go to the store and buy some more to test myself.
  • Four days later… I agreed with my clients that the Square Snacks were a great mid-afternoon energy snack… even better than Lara Bars.

My reasoning…

  • Nutrient dense ingredients
  • Great taste
  • No chemicals, flavors, etc…just real food
  • With 1/2 the calories of a Skinny Vanilla Latte

Nutritional Info

It gets even better

Because I love you guys so darn much, I am going to hook one of you up with a 20 bar prize pack of Square Snacks

[box type=”important”]Unfortunately, this giveaway is open ONLY to Canadians. Square Snacks is a new company and aren’t selling outside of Canada yet.[/box]

a Rafflecopter giveaway

Fabulous Fruit Fights Fat

Researchers have found that bioactive compounds (phenolics) found in stone fruits, like peaches, plums and nectarines have the ability to fight-off obesity-related diabetes and cardiovascular disease.

The study (funded by the California Tree Fruit Agreement, The California Plum Board, the California Grape and Tree Fruit League and the Texas Department of Agriculture), “showed that the compounds in stone fruits could be a weapon against “metabolic syndrome,” in which obesity and inflammation lead to serious health issues.”

peaches-plums-nectarines

 

They found that:

  • Phenolic compounds present in these fruits have anti-obesity, anti-inflammatory and anti-diabetic properties in different cell lines and may also reduce the oxidation of bad cholesterol LDL which is associated to cardiovascular disease.
  • This mixture of the phenolic compounds work simultaneously within the different components of the disease.
  • Specifically,  the four major phenolic groups – anthocyanins, clorogenic acids, quercetin derivatives and catechins – work on different cells – fat cells, macrophages and vascular endothelial cells. They modulate different expressions of genes and proteins depending on the type of compound.
  • This means that all of them are working simultaneously in different fronts against the components of the disease, including obesity, inflammation, diabetes and cardiovascular disease.

Cisneros-Zevallos said this is believed to be the first time that “bioactive compounds of a fruit have been shown to potentially work in different fronts against a disease. Each of these stone fruits contain similar phenolic groups but in differing proportions so all of them are a good source of health promoting compounds and may complement each other.”

 Conclusions

  1. Plums, peaches, nectarines are loaded with lots of good stuff
  2. Plums, peaches, nectarines make up an important part of the Paleo Diet
  3. This research is funded by organizations that want you to buy more plums, peaches and nectarines
  4. Just because there is good stuff to be found in these stone fruits, be aware that they are to be enjoyed in moderation as they are also loaded with fructose (aka sugar).

Reference

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money-muscle-health-healthhabits-fitness-exercise

Treat Your Fitness Like You Treat Your Business

My busiest clients are almost always my most dedicated and most successful clients.

Despite working 18 hour days, they still find the time to workout and prepare healthy Paleo meals. And it’s all because they approach their fitness routine in the same way they approach their business.

  • They schedule workouts just like they do business meetings.
  • They realize that a good trainer or nutritionist is an cost of doing business…just like an accountant or some other business consultant.
  • They plan time to shop for and prepare healthy meals.
  • They understand that a fitness plan is just as necessary as a business plan

Something to think about…the next time someone tells you that they don’t have time to exercise.

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