Turkey Curry

Ingredients:
Garan Masala
Diced onion
Tomato Paste (tube form at Baeslars)
2 cans coconut milk
Turmeric
Red Chili Powder
Turkey breast
1/2 cup coconut oil
1 diced tomato
Cauliflower rice (optional)

Turn skillet on medium heat and place garan masala (found at the Indian market) in pan cook until the seeds release their oil. In a large pan put 1/2 cup of extra virgin organic coconut oil and nearly a whole onion (sweat the onion down). Meanwhile in the food processor place 5-6 cloves of garlic and 6-7 slices of ginger root, blend and add to the onions. Remove the garan masala and blend in the blender; place 2 tsp in the onion mixture. Add 3-4 TBSP of tomato paste, 2 cans of coconut milk, pinch of salt, 1 tsp tumeric, 1 tsp of red chili powder (great prices at the Indian market), and the diced tomato (or whatever vegetables are in season). Fillet whole of the turkey breast and dice up; place in the mixture raw. Turn heat lower, place the lid on, and cook for 30 minutes. Lay down a bed of cauliflower rice and pour the mixture on top and serve.

Turkey Portabella Sandwhich

Ingredients:
Turkey (whatever your portion size)
2 portabella mushrooms
coconut oil

Place coconut oil and broken down garlic cloves in a skillet on medium heat. Remove the steam from the portabella's (try not to wash them) and place in the skillet. Slice to turkey to needed size, pound out, and place in the skillet as well. Flip all items and season with your preference (I like garlic and onion powder, with some Country Bob's seasoning). Once turkey is  cooked thoroughly then place down one mushroom then turkey followed by the other mushroom (could also layer with a little bit of cheese or spinach leaves) plate and drizzle some olive oil for added fat and hydroxterosol.

Featured Food: Almonds

A lot of people think that they need to stay away from nuts; they're too high in fat (although we know fat is not bad) or too high in calories. Today I'm here to tell you how wonderful almonds are (although technically they're not nuts, they are the seeds of almond fruit). Better than the other foods that we've looked at because they're not seasonal, you can buy them year round (although they are freshest in mid-summer). They're versatile and can be served sweet or savory! So why so much hype for almonds? They are high in monounsaturated fat (like we discussed in olive oil). Monounsaturated fat intake is associated with a reduced risk in heart disease. It has more though to help with the heart than just fat, though. Almonds are great sources of magnesium (a lack of which promotes free radical injury to the heart) and potassium (an electrolyte involved in nerve transmission and muscle contraction, including the heart). One study showed that eating nuts four times a week helped lower the risk of cardiovascular and coronary heart disease. They help to lower LDL (bad cholesterol levels) levels. Eating in whole form is best though. Flavonoids in the skin work with vitamin E in the meat to more than double the antioxidants, and reduce LDL's resistance to oxidation by 53.8%. I am adamant about controlling insulin levels (which is why I don't consume foods like grain, starches, and sugars which spike blood glucose levels), but almonds have been shown to decrease a rise in blood sugar after meals. One study showed that eating more almonds at a meal actually lowed the GI (glycemic index) of the carbohydrates in the meal, thus preventing the spike in blood glucose levels. Greater yet is almonds affects on weight. A study showed that eating a low calorie diet incorporating almonds vs. a low calorie diet with complex carbohydrates helped shed pounds 39% more efficiently! In addition to a 96% reduction in diabetes medications, compared to 50% by the other diet. You won't gain weight eating almonds either. In Spain people who ate almonds two times a week were 31% less likely to gain weight than those who didn't consume any. Just one ounce of almonds a week for women has been shown to reduce the risk of gallstones by 25%. It just keeps getting better too, because they are great sources of protein (7.62 g in 1/4 cup) and we discussed the importance of protein on Monday. Almonds are great! They're easy to transport or add to any dish (add some to sliced apples and cinnamon or to a salad, even better with olive oil as dressing). Next week we'll delve further into almonds and explore the world of almond products, like almond butter or almond mill. Until then grab a handful and enjoy, your heart will love you for it; as well as your waist line!

Multivitamin

We're going to keep it nice and simple today, with something most people should know about: multivitamins. Multivitamins are a supplement for everyone, but it's even more important for those without a varied or well-balanced diet (because they're not getting enough vitamins through consumption). When there's a deficiency then we are at risk for illness.Humans need 13 essential vitamins (A, C, D, E, K, B12 and 7 B complex vitamins). A multivitamin is important because it improves overall functioning and boosts physical and mental health and well-being. Also it's great because it combats stress (we've talked about the repercussions of stress) and reduces the risk of cardiovascular disease and cancer. Studies in the elderly have shown they can improve immune function, thus reducing infectious disease. We focus on it because it's important for those training to take a regular vitamin. Training increases free radicals, when we're involved in an exercise program we should increase the intake of antioxidants like beta-carotene, and vitamins C and E to ensure healthy strong bones and joints. Others who should take multivitamins regularly are those older than 55, consume lots of alcohol, those with busy lives, who have colds, smokers, athletes, and routine aspirins. Pregnant women could use a multivitamin the most though, because it's important for them to pass on those essential vitamins to their unborn child. When looking for a multivitamin, buy from a trusted source. They make a variety of vitamins for different age groups and categories (like men,women, or pregnant women). Try to buy liquid multivitamins because they have been proven to absorb 5 times more efficiently than pill vitamins. It's simple and straight forward (something we all should know), take a vitamin for overall health benefits.

I wanna go fast! Benefits to sprinting

Last week we discussed the first part of my exercise routine-slow aerobic activity. Today we're going to look at the other part, which is sprinting. Once again I'm going to reiterate the downfalls of high intensity aerobics. Honestly who wants to run for at least a half hour at time! I don't find that enjoyable, I'd rather spend less time doing sprint work (it's far more enjoyable); getting more results and better health benefits. We'll do a recap though of the pitfalls of long duration high intensity aerobics. It requires large amounts of carbohydrates (which I don't promote the consumption of starchy, grainy and sugary foods), promotes hyperinsulinemia (over production of insulin), increases production of free radicals, and for some it can increase cortisol levels (check last Thursday article). Humans were made for low aerobic activity or for "fight or flight" (sprinting). Look at our ancestors. They spent all day performing their daily routine (low aerobic) and when they needed to survive (whether they were hunting or being hunted) they would call on their ATP-PC system to provide a short burst of energy to escape the lion. What's even better is that the initial ATP burst generates a growth spurt that creates leaner, stronger muscles. Sprinting has other benefits as well: increases aerobic capacity, increases insulin sensitivity, increase muscle fiber strength, increases number and size of muscle mitochondria, increases growth hormone production, increase VO2 peak, and lowers blood pressure. A Scottish study showed that high intensity interval training (HIIT) is productive in raising metabolism, and for bettering insulin action and glucose clearance. A seperate study at McMaster University in Canada showed that sprint training provided improvement structure and function of heart vessels. What kind of sprint training should you do then? I do sprint training 2 days a week (Tuesday and Saturday mornings). I do six 100's on the track and then I take my shoes off and do four barefoot sprints in the grass. I like to do progressive sprints so that I only sprint all out the last 20 meters or so. The barefoot running I do only at half speed because I want to avoid injuries and the grass has holes and can be uneven, so that turning an ankle is easy. I have worked up to this load; someone just starting should ease into. Start out with two or three and ease your way up. Besides the fact that we were made for these short bursts, look at runners. Compare a sprinter to a long distance marathoner. Hopefully you recognize Usain Bolt up above (the fastest man in the world). He has lean and strong looking muscles compare to that of a long distance runner. Long distance runners tend to be less muscular and can even appear somewhat sickly. Pesonally I think I would rather spend less time training at higher intensity and look leaner and stronger!

Are we only capable of 150 friends?

Tuesdays are dedicated to what some may not consider a part of wellness, but brain and emotional health are all a part of wellness. Today's blog was inspired by an article I read about humans having a pre-determined limited social number. This especially seems more relevant today with social networks (Facebook and Twitter), where people have hundreds or even thousands of friends. It seems that humans may be limited in their social relations, in that we can only know so many humans and have them relate to us. So what is this so called number? Oxford professor of evolutionary anthropology Robin Dunbar has determined that humans max social group is around 150. After much study and comparison, he came to the conclusion that the larger the neocortex in the brain, the larger social number. He compared and came up with numbers for 62 primates, humans had the largest number because we have the largest neocortex. He surveyed neolithic villages and tribe sizes, Hutterite settlement splitting size, and Roman army units; all of which seemed to function best at about 150. He does state though that in order for this to occur  42% needed to be devoted to social grooming. Which makes you question because humans don't really groom, but he goes on to explain that humans developed talking as a cheap version of grooming (so is it practical and do we really function at 150? Probably not). Further more it claims we can maintain an intimate circle of about 12! How is this number relative today in our society, where we have social networking sites and loads of friends, we all know that friends are important for social health?  In studies they conclude that although technology has advanced, our mental capacity hasn't. Looking at those with hundreds (or even thousands of friends) of friends, those people really only relate to about the same number of people as though with less friends. Which completely makes sense, how easy is it to just click add friend, not even paying attention to whether you actually know them? I'm guilty of having friends that I don't know or having people on my networks that I don't know or follow. Companies working at 150 mark have shown success, any more than that and the balance is teetered. It's interesting to learn that we could be hard-wired for a set number of friends.

Protein Power

Ok so since yesterday's article was so lengthy we're going to keep it short and sweet today with something we should all be familiar with: protein. We all know that eating protein (like the grass-fed meat and eggs from yesterday) is essential to any healthy eating program. Protein is a macronutrient (carbohydrates and fat are the others), with 4 calories per gram. It is comprised of amino acids. There are 22 amino acids (some of them essential and some of them non-essential). Proteins are great because they build and repair tissues; in addition to making enzymes and hormones. They are the building blocks for bones, muscles, cartilage, skin, and blood. This is why protein is so essential to a healthy eating program, because it helps to maintain muscle tissue. We need to consume protein because the body does not store it, so there's no backup supply when your body needs more. There are complete proteins (eggs, meat, and fish) and incomplete proteins (which nuts like almonds make a healthy choice). A great thing about protein is that it helps diets because it provides satiety (fullness). Recommended amounts of protein would be at least 0.5 grams per body of lean mass (more depending on your activity level). A good estimate example for someone like my daughter Brittany, who is fairly active and has a lean mass of 105 would be 84 grams per day (105 x 0.8). Following the guidelines, you would consume 320 to 440 calories from protein sources. Proteins are tasty and fulfilling, and there is no reason not to eat them (your body NEEDS them).

Special Report: Grass-fed meat

  Organic- we all know about organic fruits and vegetables, but do we ever really consider organic meat? Grass-fed meat is something within the last year that I’ve started to adapt into my eating routine. There’s no reason not to eat grass-fed and the benefits are outrageous. Of course there’s the old-timer knowledge not to eat too much red meat, that it’s bad for cholesterol (same crap as with eggs). I try to eat red meat at least once a day; preferably grass-fed (or I eat venison obtained through my own hunting endeavors). I can tell the difference (and it upsets my stomach a little) when I eat grain-fed cattle. I’ve already talked about us not eating grains, so why would we abdicate feeding it to our meat sources, when they weren’t evolutionary developed to eat that way either. Grain-fed produce is seriously lacking in nutrients as well!
   Why am I so adamant about grass-fed meat? Let’s take a look at some of the benefits. It’s high in “good fats”, such as omega-3 (which we’ve been over again and again, but it is that important; we’re striving for that 1:1 ratio). It contains three times more omega-3 than conventional store bought meat (which is also extremely high in omega-6). What does this do? Once again, omega-3 is great for heart health (lower blood pressure and decreased risk of heart attack) and brain health (lower risk depression, schizophrenia, attention deficit disorder, and Alzheimer’s disease). In addition, it may reduce the risk of certain cancers and in some animal studies it has shown that higher levels of omega-3 may result in cancer patients having a better response to chemotherapy. One report I read claimed that eggs from pastured hens can contain as much as 20 times more omega-3 than factory hen eggs (Wow)! It also claimed that 40% of Americans don’t get enough omega-3’s and that 20% had levels that could not be detected! That’s insane, so doesn’t it make since to make the effort to try and increase your intake (besides grass fed, you can increase fish (although you have to be leery of contamination there) or with fish oil). In case I haven’t convinced you yet there are more reasons to eat grass-fed! It is one of the best sources of conjugated linoleic acid or CLA (it contains 5 times the amount found in traditional meat). What’s so great about this? It may be one of the best defenses against cancer. In animal studies, small amounts of it have been shown to reduce tumor growth. In addition, in a Finnish study, women with high CLA had a 60% lower risk of breast cancer than those with lower levels! Let’s not leave out that vitamin E in grass-fed cattle is four times higher (great antioxidant linked with lower risk of heart disease and cancer). Not enough? Grass-fed beef is lower in calories. A 6 ounce grass-fed steak has 100 fewer calories than a traditional 6 ounce steak. It claimed that by switching to grass-fed people could save 17,733 calories a year (that’s six pounds alone, eating the same thing just a different source)!
  Now that I’ve convinced you that you’re only going to eat grass-fed meat, we can get down to basis of this article; where to find it in the Midwest. Although most may be under the impression that eating organically is more expensive (in two weeks I’ll run a special on the cost of eating organically), really it’s worth all the added health benefits. I’m going to be featuring three local farms that I’ve dealt with, but if you’re not based in the Terre Haute area, I would recommend searching at local farmer’s markets or at the grocery store look for labels that say USDA organic or grass-fed. I also stumbled across a website eatwild.com, which had a state-by-state list of grass-fed farms (this would probably be the best source to find sources in your area). Buying from local farms also supports local economics and is more beneficial to the environment (if you live from a green perspective) and to the animals because they’re raised in a less-stressful environment. Grass-fed meat tastes differently because they are a product of their environment. Also since they tend to be leaner than most meats they need to be cooked at lower temperatures, for a shorter time. Ok so let’s get down to it and see some of these farms, so that we can see were our meat is coming from!
First farm that we visited was Royer Farms in Vermillion County, owned and operated by Nikki and Scott Royer. Their twin sons living on the farm makes the sixth generation on the farm (it's been in their family since 1874). They have pastured hogs, chickens, sheep, cattle, and turkeys. Their meat is butchered mostly by a local butcher (just down the road from their farm). A great way to purchase the meat is in wholes like 1/4, 1/2 or whole animals. They sale it per pound of meat, and not by carcass weight, because they view that as fair (they strive to work with their clients to give them what is best for them; including cuts too). They asses what the family needs (like size) to determine what is best. They were the only farm we visited with lamb products. Generally pig yields 100+ lbs of meat, sheep about 50-75 lbs, and cows around 300 lbs. Like I said their animals are pasture raised, with access to grass and rotational grazing (they're also given pellets with protein and vitamins). Electric fences are set up for an area of grazing, rather than just the whole field (the animals will just pick over and not eat everything, so by giving them smaller patches at a time they forced what is there (plus it's better for the fields that way too). They also sell eggs (both blue and brown eggs). About 15% of their cattle our 100% grass-fed, the other percent have access to corn (although they would rather raise only 100% grass-fed). They have a variety of products and cuts (including bacon and sausages as well). If you want to visit them to get product call or email ahead of time, but I would recommend purchasing their products at Baeslar's or at fresh markets. It's great that they sell products at Baeslar's because of convience (anyone can go at any time that they need and find their products). If you have time on the weekends to go to the market then that's great too! Saturdays you can find them at the Terre Haute market (June- October 8 am- noon), Broad Ripple market, or at the Fischer's market (these last two are great for our Avon based clients). You can order through their website as well at royerfarmfresh.com. They were great to visit, they believe strongly in what they do, and about raising animals they way they were meant to be raised, and providing quality products for the clients.

Next we have L & A Farm located just over the border in Illinois (don't worry though they have their products butchered at a USDA certified location so they can sell in Indiana and Illinois). It's owned and operated by Brian and Andrea Lau, and Kevin and Joyce Augustus. Not only do they have chickens, cattle, and now turkeys, but they also have vegetables. Their 5 acres of gardens have green beans, tomatoes, broccoli, cucumbers, zucchini, cabbage, and more. They grow everything from their own seeds to greenhouse to the field. They rotate their meat animals and veggie farm (to fertilize and break the weed cycle). They get 200 meat chickens from a hatchery, where they keep them in a breeder for 3 weeks before they're put onto grass, then after 7-8 weeks they're ready for process. They're kept in by an electrical fence which is portable to allow for rotational grazing. They also have two different kinds of egg chickens, and they're licensed to sell retail and wholesale (you can find their eggs at Baeslars). They just recently got turkeys for the first time. They're still in the breeder house, but will soon be moved to grass, where they hope to have as much success with them as with the chickens (they have had great success with their fencing and few preditor problems). Next we saw the cattle, which are again controlled by fencing to decipher how much grass they eat. This way they're forced to eat everything and it's better for the grass. They joked that they view themselves as grass-farmers, that the cattle just happen to be there to even out the grass. They also don't use any antibiotics or growth hormone, so however long (even if it takes 2 1/2 years) the animals need to reach full size, then that's all that matters. They're very passionate about their business and have an open door policy (but be polite and email or call ahead of time). They realize the health benefits of grass-fed meat, but they believe in raising animals the way they were meant to be raised (letting a chicken be a chicken). During the summers they sell their products at the Paris and Terre Haute markets on Saturdays. You can also find them outside of Terre Haute location. Visit their website l&afamilyfarms.com to check out more information and pricing on products.

Swiss Connection: The farmland has been in their family since 1851 when David and Magdalena Jergelehner moved from and bought 104 acres in Clay County, now five generations later it's owned and operated by Alan and Mary Yegerlehner. In the 90's they began switching to a more pastural farming system. IN 1998 they eliminated all grain, and the cows graze all year round. They strive to raise the cows on a natural seasonal cycle. In addition to selling grass fed meat, they also make raw chesses (I'll write another blog on raw cheese because if you eat cheese, raw is the way to go). They have a variety of grass-fed (jerky, salami, and pepperoni as well) in addition to whey-fed pastured pork and pasture-fed veal. You can go to their on-farm store (with fridges full of salami's and cheeses, and freezers full of meat cuts). They also sell at the Bloomington and Zionsville markets. Check out their website http://www.swissconnectioncheese.com/ for more information.

Final thoughts: I loved visiting these farms. I know for ost it's not convient to visit fams, but it's great to see where your food is coming from and how it's raised. The farmers are passionate and truely care about not only quality product, but also in raising their animals in a stressed-reduced, natural environment. Once you know what to look for (again I highly recommend the eatwild.com) it's not so hard to find. Check farms, markets and groceries. So support your local economy and give yourself a yummy healthy meat option.

Honey Nut Muffins

If you've got those bread cravings or those sweet cravings, then this recipe is for you! The great thing is that it is made with coconut flour (check out the article from the 5th), so the carb content is low! If you're in a maintenance mode or are need in of a treat, these are great little snacks.
Ingredients:
3 eggs
2 TBSP melted butter
2 TBSP coconut milk
3 TBSP honey
1/4 tsp salt
1/4 tsp vanilla
1/4 cup sifted coconut flour
1/4 tsp baking powder
1/2 cup chopped pecans
1/8 cup splenda (optional)
Pre-heat to 400 degrees. Combine eggs, butter, coconut milk, honey, salt, and vanilla. Mix coconut flour and baking powder before adding it to batter until there are no lumps. Fold in nuts. Pour the batter into muffin cups. Bake for 15 minutes. Yields 6 muffins.

Featured Food: Egg

Eggs are not only inexpensive, but they're highly nutritious as well. They're a great source of protein (5.5 grams per egg with 68 calories) and they contain all 9 of the essential amino acids. We all know that proteins are essential for muscle growth and maintenance. They're versatile as well! There are so many ways that you can fix an egg (scrambled, boiled, poached, over-easy, etc.) Not only are they yummy and packed with protein, but they contain all kinds of health benefits as well. Eggs are an excellent source of choline (actually it's found in the yolk, the part that most people think is bad and detrimental to cholesterol). Choline is a key component of fat-containing structures in the cell membrane. Also they're a component of acetycholine, which is a neurotransmitter that carries messages to and from nerves. Studies have shown that people with a higher intake of choline (310mg compared to 250mg) had 20% lower inflammatory levels. They showed that subjects had lower levels of c-reactive protein, interleukin-6, and tumor necrosis factor alpha (all of which are markers of inflammation). In addition these are linked to heart disease, osteoporsois, cognitive decline and Alzheimer's, and Type II diabetes. Choline is even better when paired with betaine (spinach and beets). Inflammation is caused by oxidative stress. Betaine is formed from choline in the mitochondria, and this oxidation leads to mitochondrial redox stress. It is estimated that 90% of Americans are choline deficient. This is especially detrimental to pregnant women because choline is essential to brain and memory development of fetus. Eggs are a great source of lutein as well. Lutein is a carotenoid that prevents macular degeneration and cataracts. Most believe that spinach contains the highest levels of lutein, but yolks are actually a more bioavailable source that increase the lutein levels many times higher than spinach. Actually to maximize lutein absorption combine eggs and spinach (this is great because look in our archives from May and we have a recipe for eggs and spinach that it is absoultly delicious, doesn't sound or look so appealing, but trust me it's good); plus you'll benefit from the above mentioned combination of choline and betaine! Still more good news! Eggs are one of the only foods that naturally contains vitamin D (check last Tuesday's article). In addition it may lower the risk of breast cancer. Studies showed that women who ate at least six eggs per week had a 44% lower risk of breast cancer! Just another added bonus is that their high sulphur levels promote healthy hair and nails. Now let's address the biggest misconception that eggs increase cholesterol. Recent studies have actually shown that eating whole eggs improves blood lipid levels! They lower the risk of heart attack and stroke, and prevent blood clots. Protein in the yolks prolong fibrogens conversion to fibrin, which is where clumps of platelets are deposited to form clots. With all these wonderful things, how could we have ever doubted the "incredible edible egg". So feel free to go out and buy eggs (eat the whole egg!) and fix them any way that you like and enjoy!

High Stress, too much Cortisol

Are health problems coming from high stress and elevated cortisol? What is cortisol exactly though? It's produced from cholesterol by the adrenal gland. Secretion is controlled by hormones released by the pituitary gland and hypothalamus. Cortisol is essential, it's part of our "fight or flight" response, however continually elevated levels cause problems.
The "fight or flight" is great when you need it though. It provides burst of energy, heightened senses, and quicker response time. Basically it's like an "adrenaline rush." It's what lets mothers lift cars off their kids or that let our ancestors escape ferocious beast. Physical symptoms of this are: sweating, muscle tension, sharpened hearing, and heart palpitations. In response to a situation, the nervous system releases epinephrine and norepinephrine (commonly called adrenaline). The pituitary gland then secretes ACT II to the adrenal cortex. Then the adrenal cortex distributes 30 different hormones (included are cortisol, DHEA, estrogen, and testosterone) to deal with the stressful situation.
The constant stress that many suffer because of today's busy schedules and hectic lives causes cortisol levels to remain high. High levels can: impair cognitive performance, suppress thyroid function, cause blood sugar imbalances, decrease bone density, decrease muscle tissue, higher blood pressure, lowered immunity and inflammatory responses, in addition to increased abdominal fat (which alone is linked to increased cardiovascular risks). The persistent cortisol levels can cause other mechanisms (digestion, immunity, or endocrine) to shut down.
Not only is your stress raising cortisol, but as a result it wrecking havoc on your whole body. The above listed results should be reason enough to take steps to reduce your stress. It's not that hard we've already talked about some before. Just look at our past articles! Go out and play! Meditate; take a walk (low aerobic activity)! Sleep! Getting your sleep patterns under control and waking without an alarm clock are easy ways to reduce elevated cortisol levels. Decrease elevated cortisol levels and you'll be on your way to a healthier you (not only physically, but emotionally as well-less stress!)

Walking Better than Running?

Most people consummate weight loss with spending extended periods at the gym heedlessly running on a treadmill or elliptical or sweating through a spin class. Is this really the key to weight loss and weight management? Better yet is this enjoyable? Personally I don't want to think that getting up early and running on a treadmill for 30 minutes plus is what I need to do for the rest of my life to "be fit". Yet that's what most people think is good. This article is about low-aerobic cardio training, but research shows that interval training (which we'll talk about next week) is better than running forever on a treadmill. Besides being rough on your joints persistent cardio requires lots of carbohydrates to sustain, promotes hyperinsulinemia (overproduction of insulin), increases oxidative damage, and generates high levels cortisol (which makes you more susceptible to infection, injury, bone loss, and depletion muscle, while encouraging fat deposit). So now that we see that persistent, intense cardio is not the way to go, let's see what works. A balance between short bursts (sprinting) and low-aerobic cardio is key to weight loss.
From an evolutionary standpoint low aerobic cardio makes sense! Our ancestors didn't just run around chasing prey all day, that would be counter-productive. They would spend their days moving around doing what was necessary (like gathering berries), but they weren't exerting greats amount of energy. When the time came for them to hunt then they would be able to expend a short burst of energy to take down their target. Running all day would make them tired, so conserving would save energy and was key to survival. So what can we do today? Engage in some form of low-aerobic cardio at 55-75% of your max heart rate. This is a comfortable level, you can still engage in talking (which makes it more enjoyable if you're exercising with others, rather than panting and gasping to talk). This kind of cardio is foundational for other exercise. It tones muscles, joints and connective tissues so that you have a better base for strength training and sprinting.
Now let's look at all the benefits that studies have demonstrated. They've shown: reduce risk for metabolic syndrome, breast cancer, vascular dementia, and overall systemic inflammation. It also increases capillary network, muscle mitochondria, and production of fat-burning and fat-transporting enzymes. In addition it helps counter stress, which results in improved mood and well-being. This stress relief is especially great because it can lead to so many health problems (and tomorrow we're going to address cortisol and stress even more).
So in today's blog we've learned that we don't need to spend countless hours on a treadmill each week (exhausting ourselves), but we can get better results in a more enjoyable fashion. I've been doing this for the last few months and I really like it. On Sundays and Thursday I go for an hour hike behind my house, and the remaining days I do some barefoot walking (we've discussed the benefits of barefoot before). The options are endless though, and you can incorporate this into your play as well (check last Sunday's article)! Here are some great options to try though: dancing, hiking, bike rides, gardening, brisk walks, playing, mowing the lawn, a light swim (great since it's summer), rollerblading, or yoga (which incorporates yesterday's yoga as well). Find something you like and enjoy!

Meditation

This may seem like an odd subject for me to cover, but meditation can be an important part of health. We've discussed how there is more to health than just the physical. Wellness is about psychological health as well. How can you consider yourself healthy, when you're stressed out all the time. We've already discussed (Play article) how in today's society we're constantly on the go and stressed (look to Thursday and I'll discuss cortisol). Taking just a few minutes (that's all it takes) a day can help. Meditation is apart of the lifestyle pyramid that I include in my program booklets and I have it posted on my walls.
Most think of meditation as a religious practice or part of yoga. Meditation can be used in several ways though. You could use meditation for Enlightenment, to increase compassion, spiritual guidance, greater focus, creativity, self-awareness, or for a relaxed/peaceful mind. One study showed that those who meditated more had less distress and lower levels of interleukin 6, which is an indicator of cardiovascular disease, Type II diabetes, and some cancers. An article I read on compassion meditation (empathy for those around us) may reduce inflammation and emotional stress. So not only are these studies showing that meditation is emotionally beneficial, but physically as well. Work by Dr. James Austin has shown through functional MRI's that Zen meditation can rewire the circuitry of the brain. In addition meditation plays a role in metabolism, heart rate, respiration, and blood pressure.
So with mediation you can get all these health benefits, but also feel more relaxed (reduce excess cortisol). How do you meditate? You can try yoga or you can simply sit in a comfortable chair, close your eyes and breathe, repeating a word phrase for around twenty minutes. Just keep repeating the same phrase over and over, if a thought comes just let it pass and keep repeating. If that doesn't work for you there all kinds of meditation out there, so find the one that works best for you. Try it in the evening though because it will be better for lowering cortisol and will put you in a restful state for sleep (which we've already discussed the importance of sleep). What's twenty minutes before you go to bed, for a more relaxed, healthier you?

Saturated Fat, Evil?

I've discussed fat already and briefly mentioned it in the coconut article, but now let's delve deeper into the topic with saturated fat. I liked this article that I read on coconut oil. According to it farmers started feeding pigs polyunsaturated fats (like corn oil) to fatten them up. Then the low-fat trend started and consumers demanded leaner cuts of meat. When pigs got closer to slaughter the farmers switched them to saturated fats (like coconut oil) in order to lean them out. At the end it pointed out that grocery stores carry mostly polyunsaturated fats; so in the end people are getting obese, while pigs are getting leaner (it's sad, but really it makes total since). Look at societies in the South Pacific (once again check last Monday's post) where their diets are predominately coconut. They have a great track record of health and lack of heart disease and obesity (at least until they're introduced to western foods). Another example are the Inuit, who consume high levels of saturated fat, especially animal fat and lard like from fish (high in omega-3's as well). They're known for their health.
When you look at a saturated fat (like above), all of the carbon molecules are attached to a hydrogen. This makes it stable, so that it is resistant to high heat damage. Saturated fats are important (half of a cell's membrane are saturated fat) because they have large amounts of fat-soluble vitamins (K2, A, D), in addition to being a great source of energy. What other benefits can we get from saturated fats? They: make cells firm, are important for calcium in the skeleton, lower Lp (indicates heart disease), protects the liver from alcohol, is important to the immune system, helps retain omega-3 fatty acids, the fat around the heart is mostly saturated, protects against microorganisms in the digestive tract, and is used in times of stress.
So why does saturated fat have such a bad reputation if it does all these wonderful things? That cholesterol thing, right! It's true that saturated fats increase LDL levels, but they also increase HDL (the "good" cholesterol). Most assume that LDL's are predictive of heart problems, really we should look at triglycerides (which are a better predictor of health problems; and what increases these? You got it, carbohydrates!) A HDL/triglyceride ratio or Omega-6/Omega-3 ratio are better precursors. Only when LDL is oxidized do we need to worry and saturated fatty acids aren't prone to oxidation.
I know this goes against what most of us believe or have been taught. At first, even I was skeptical about accepting saturated fat. But all the reading on fats makes sense, and I am so convinced that grains, starches, and sugars are the demise of the obesity epidemic; and maybe conventional wisdom and things we are sure of, may be doing more harm than good. My recommendation, grabbing fat before starch: try extra-virgin coconut oil (it's one of my favorite things now). Believe me, I've switched to fat and I've been tested (SIP) and had phenominal results. It works, so ditch conventional wisdom and do what makes true sense.

Running on the Beach

Featured Food: Mahi Mahi

Keeping with the tropical theme, today's featured food is Mahi Mahi (also known as a dolphin fish). We thought we'd give it some attention (since salmon usually snatches all of the fame). It is a beautiful fish as you can tell!
Mahi Mahi is a great source of protein; 3 ounces contains 25.5 grams! It is also an excellent source of selenium, B3 and B6 (B6 is important for red blood cell formation, regulation of glucose, protein digestion, and the immune and nervous systems functioning. Selenium provides important antioxidant enzymes). Best of all it is a good source of Omega-3's (which we've discussed before, but they're important for creativity, cognition, stress-levels, and more!)
This is a nice, short column today. Make sure you look for wild Mahi Mahi. Go out and try some Mahi Mahi today (maybe coat it in coconut flour (check Monday's article) and serve with some fresh grilled veggies. Yum!

Fun in the Sun: Vitamin D

What better time to talk about Vitamin D than from the beach! We've all heard it before "wear your sunscreen" and "tanning is bad" or "not too much sun exposure, you'll get skin cancer!" Are these exclamations accurate though? Does sunscreen really help me and prevent cancer? Today we'll look at this vital vitamin and see what truely needs to be done! I've been doing a lot of reading lately and it seems that all of the books have a similarity, in that they all talk about Vitamin D (The Paleo Diet, Hormonal Enhancement, and Primal Blueprint all talked about it), so let's get down to business and see what's really going on.
So what does vitamin D do? Sunlight provides 7-dehyrocholesterol to the skin, which then manufactures vitamin D. It then regulates calcium levels and phosphate in the bloodstream and promotes mineralization and growth of bones (with assistance from calcium, Vitamin A, and Vitamin K2 of course). It plays a major role in immune response, by activating T-cells for defense against infections and bacteria. Moderate sunlight (according to a Stanford University study) allows immune cells in the skin to activate vitamin D3, so that these T-cells can transfer to the outer layers of the skin. Not only is it important for bone density and the immune system, but it helps the heart pump better, lowers blood pressure, decreases inflammation, and helps reduce insulin resistance. Also of note is it's importance for healthy teeth and nails, eyesight, nutrient absorption (calcium and vitamins A and C), and prevention of diabetes and autoimmune diseases.
What about cancer though, aren't I going to get skin cancer from sun exposure? Actually sun exposure is protective of cancer! It helps prevent: lung, kidney, breast, endometrial, ovarian, prostate, colon, and skin cancers. Vitamin D prevents cancerous cells from dividing and it quickens the death of cancer cells! Most think that since the use of sunscreen, that skin cancer rates have decreased. This is false, skin cancer rates have actually gone up! Sunscreen block UVB rays and allow UVA rays in. This provides a false since of security, because the skin doesn't pinken, people often are overexposed to the sun (moderate sun is good, but overexposure and burns are troublesome).
Recommendations? I realize that sun exposure (especially here in the Midwest during the winter) is difficult sometimes. I would recommend getting adequate sunlight whenever it's possible. It's easy, free, and most of all fun. Just remember that you want to prevent overexposure (especially fair-skinned individuals). Ease into it, maybe 15 minutes a day. Remember that a tan is protective, but pinkiness is a warning, so if it's summer and you're going to be out longer, look for sunscreens that protect against UVA and UVB rays, or best of all cover up (white clothing is best). Darker skinned individuals need more sun exposure than fair-skinned, because it takes more sunlight for them to be able to absorb the proper amount of vitamin D. What about when it's winter, or I can't get outside. Supplement; 4000 IU is a good starting point, maybe have your levels checked before you begin any kind of supplimentation. A side note, though, to further back-up my belief in a grain-free, starchless, sugarless existence; grains actually decrease calcium absorption, so you need even more vitamin D. In closing get out and enjoy the sun when you can (in moderation) and when you can't then supplement; but now it's summer and a perfect time to be out with your family and maybe even play (see Sunday's article)!

Crazy for Coconut!

Since we're on the beach today, I thought it would be appropriate to address the health benefits of a tropical fruit, the coconut. Recently I've been turned on to the wonderful benefits of coconut and it's uses. Coconut is a staple in many Pacific Island cultures (with great health history), so much that it is known as "The Tree of Life." Over 1/3 of the world's population depends on coconut for food or economically. We're going to look at individual products of coconut (especially coconut oil), but before we do let's look at some of the benefits of coconut, since it is considered a functional food because of its benefits beyond nutritional content. It is used around the world to treat: asthma, baldness, bronchitis, bruises, burns, colds, constipation, earache, fever, flu, gingivitis, jaundice, kidney stones, lice, malnutrition, nausea, rash, sore throat, swelling, toothache, tuberculosis, tumors, ulcers, and upset stomachs.
Besides all of this coconut tastes yummy and provides a great amount of "good" fat. Also it has a low active carbohydrate rate because they are packed with fiber! What are some sources of coconut? Let's take a closer look.
* Coconut Milk- a mix of shredded fresh coconut meat with water, then pressed through a cheesecloth. One-fourth cup contains 12 grams of fat.
* Coconut cream- is essentially coconut without the water. It is thicker and pastier than the milk. Be careful when purchasing because grocery products are often sweetened.
* Creamed coconut- is a solid block made of pure flesh that is pulverized into solid block form. It's great in sauces and curries.
*Coconut butter- the whole coconut flesh (fat and solids both). It's not good for cooking at really high temperatures though. Two tablespoons contains 18 grams of fats.
*Shredded Coconut- thin strands of coconut that you can add to sweeten.
*Desiccated Coconut- coconut that is finely ground and unsweetened. It's great to sprinkle on top of fresh fruit!
*Coconut flour-this is one of my great new finds! For those having a hard time getting rid of bread, this is a good supplimentation. You can also use it to coat and fry with (shrimp, chicken or vegetables). Warning it is somewhat dense though so a light coating is best. Also if using it to replace regular flour you have to add more water. Two tablespoons contains 1.5 grams of fat, 10 grams of carbohydrates (9 of which are fiber, so 1 active carb!), and 2 grams of protein.
*Coconut oil- last but not least, we'll cover coconut oil! Coconut oil contains a medium chain fatty acid, which is also found in breast milk (besides breast milk coconut oil is the best source of lauric acid and medium chain fatty acids). Diets with lauric acid form monlaurin, which destroys viruses (HIV, measles, herpes simplex virus-1, vesicular stomatitis virus, influenza, and cytomegalovirus.)
Research has proven that consumption of diets high in medium chain fatty acids leads to increased metabolism and weight loss. When medium chain triglycerides replace Long chain triglycerides the body is less inclined to store fat. Studies have shown that a meal with MCT's can increase basal metabolic rate by 12%! (LCT only raised it 4%). What about all of the saturated fat in coconut oil (I am going to do a seperate article on saturated fat, but this is a nice starter). First off, there have been plenty of studies done on socities who consume high saturated fat diets. In the 1960's a study was done on the South Pacific Islands of Pukapuka and Tokelau. Over 60% of their caloric intake came from the saturated fat of coconut oil. What scientist found was a healthy and lean population, relatively free of modern diseases (including obesity). Also vascular disease was uncommon (which saturated fat is portrayed to be the villain of, but once again we know that general knowledge and what the government tells us isn't what's best (low fat trend)). Just as a taste of later columns, saturated fat help with cell structure, protects the liver, helps omega-3's and the immune system.
I hope that this information has been helpful, as I've said, it's been just recently that I've learned about how terrific coconut is (as a matter of fact I'm getting ready to start stocking it at my facility). I've had great results with the flour and love the flavor that the oil brings to my meals (note: the oil should be solid at room temperature and is great for cooking at high temperatures), also have had positive feedback from my clients in cooking class, who tried the coconut shrimp. So stop by our store, or any health food store or Asian market and pick up some coconut products today!

Special: Play

Recently I read the book Primal Blueprint (I would highly recommend by the way), and it discussed the importance of play. I think that this is something that we frequently overlook, but it is essential to both physical and mental health. It's a great release, especially for stress. Ever heard about all those studies on countries, who's workers are healthier, because they take more vacations. A study in New Zealand showed the workers were 82% more productive after a vacation. We live in a society, where we work 40 plus hours a week, running from event to event and over-extending ourselves. Play just isn't for kids, so let's look at some of the benefits of play.
*It inspires us to think differently. People who are crazy enough to think they can make a difference, are generally the ones who do.
*Playing brings joy. Play initiates laughter, joy, and feelings of inner peace.
*It reduces stress. It is part of the genetic code; we need play because it is instinctual and a fundamental part of our existence. When we engage in play, it helps us with problem-solving and adapability, which in turn we're better able to handle the real world and choose healthier answers. The added laughter of play reduces stress, while helping us deal with negative emotions.
*Playing regularly increases longevity. A loss of well-being generally creates physical, mental, and emotional burnout and stress, which is related to health problems. By reducing stress through play, we are more emotional balanced and can lead a longer-healthier life.
*It can reduce struggle, conflict and worry. Studies have shown that it's an antidote for violent tendencies and an important aspect of positive socialization.
*Play increases our sense of lightness. When we play we get caught in the moment and are carefree. We finish feeling refreshed and have a restored optimism. This allows the brain to remain flexible and to renew neural connections.
*It can stimulate creativity, imagination, and curiosity.
*Play softens the heart. As the heart becomes malleable, then the risk for hypertension and depression is decreased.
*It enhances energy levels. Doing things that are pleasurable to you and being around others having fun brings up (and keeps up) your energy levels longer (much healthier than alternate options like coffee or energy drinks, and it doesn't have the crash)!
*Play allows us to take risks. While playing we can explore, experiment, and take risks on ideas.
My advice is to start by trying to allow for at least 15 minutes of play a day. It doesn't have to be scheduled. Be spontaneous and choose activities that you enjoy. Go for a bike ride, a hike, pick up a game of soccer or basketball, in the winter snowboard, or play with your grandkids. I love to play with my grandsons and to shoot my bow as part of my playtime. If you're already active, do something else you find pleasurable like reading a book or playing board games. I thought that this is an appropriate topic today because I just got to the beach and look forward to playing on the beach with Gavin and Trenton. Just check out this video to see and go out yourselves and play, you feel refreshed!